STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk
WORKOUT
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)
STRENGTH
5×3
Back Squat*
*Superset each Set with 10 Perfect
Hollow Rocks
WORKOUT
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)
Back Squat
*Perform 3 Up-Downs every time the
barbell touches the ground. Athlete
can rest barbell on shoulders in
front or back but may not rest at the waist.
ORRRRR….
Brittany’s Birthday Wish WOD
150 Wall Balls for Time*
*Perform 3 Up-Downs every time the ball touches the ground.
BEER MILE!
All Proceeds Go
To
SALVAGE USA!
“Those who Fought
are worth the Fight!”
https://www.salvageusa.org/
Sign up on the
Compound CrossFit Beer Mile
Event page on Facebook
https://www.facebook.com/events/737802206874130