CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Clean + 2 Split Jerks

MetCon

With a DB or KB perform:

If you don’t have a DB or KB, grab a plastic/reusable bag and fill it with anything to make it a comfortable weight for you and perform: 

30 Minute AMRAP of:

2 SA Hang Clean & Jerk – L (Standing Bicep Curl & Press – L)

2 SA Front Squat – L (Front Squat -L)

2 SA Hang Clean & Jerk – R (Standing Bicep Curl & Press – R)

2 SA Front Squat – R (Front Squat – R)

2 Burpees

Then perform 4 of each, 6 of each, 8 of each, etc…