CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Technical focus) Establish a heavy split jerk with a three second pause in the dip. Focus on speed and footwork. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP Teams of 2 40 Calorie row or bike 30 Pull-ups 20 Single DB box step overs (50/35) (24/20)Read More
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