Tuesday, September 22, 2009

CrossFit Workout - Wednesday 09/23/09

At the top of each minute perform three push jerks and rest for the remainder of the minute, for fifteen minutes. Finish with a one-mile run or 2000M row.

Clean the bar from the floor at the beginning of each round = one clean plus three jerks. Weight should be 75-80% of your 3 rep max.

Post load and one-mile run time to Comments.

1 comment:

Anonymous said...

Started at 95lbs and 3 reps, apparently I wasnt in enough pain so after 4 rounds Coach Russell upped me to 105 anf 5 reps for the last 11 rounds.

Kate 'killer'