Tuesday – June 9, 2015

Posted: June 8, 2015 by CrossFit NE Georgia in Workouts

Emily SDLHP

CommunityDay 6.13

Don’t forget about the Dog Days of Summer Pool Party/Meet & Greet on Saturday, June 13th. For more information please email kelly@crossfitnega.com

Weightlifting
5 sets of 5 Jerk Dip Squats + 1 Split Jerk
*add weight each set*
After you complete the 5 sets of Jerk Dip Squats & Split Jerk, then find your 1RM on Split Jerk
 Metcon (Time)
5 Rounds for Time:
10 Strict Chest to Bar Pull-Ups
20 Back Ext.

RX+
5 Rounds for Time:
5 Strict MUs
20 Back Ext.

Remix:
3-5 Rounds for Time:
10 Pull-Ups (assisted) or Ring Rows
10 Back Ext. or Supermans

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