CrossFit Evergreen – CrossFit
“One can have no smaller or greater mastery, than mastery of oneself.” Leonardo DiVinci
Warm-up
See Coach’s board.
Clean & Jerk Complex (On the 2:00 x 5 sets)
– 1 clean pull
– 1 hang power clean
– 1 power clean
– 1 push jerk
– 1 split jerk
– build in weight each set
– make speed the main focus over load
– do all 5 lifts each time
– score heaviest complex
Row and clean (Time)
4 rds for time:
– 21/15 calorie row
– 15 power cleans
MRx: 75/40, Rx: 95/60, Rx+: 115/80