CrossFit Eastern Shore – CrossFit
Warm-up (No Measure)
20 Good Mornings
20 Air Squats
1 Burpee, everytime the word “Roxanne” is said in the “Police” Classic.
Clean and Jerk (20 Minutes to find a 1RM C&J (Any Style))
If you are a seasoned athlete, as expect squat cleans and split jerks. If you are a newer athlete to CFES, use this as an opportunity to practice moving the bar quickly and landing some big weight!
Chips – A- Hoy (Time)
50 Double Unders
25 Kettlebell Swings (2/1.5pd)
50 Air Squats
25 Deadlifts (135/95)
50 Abmat Situps
25 Lateral Burpees *over the bar
Scale loads and movements as needed.