CrossFit Eastern Shore – CrossFit
5 Rounds for Time, of:
5 Clean & Jerks*
*Choose your own weight for the Clean & jerks, but err on the side of heavy. The C&J should slow you way down, and will probably not be touch and go.
When in doubt, choose 80-90% of your max.
Any style of clean and jerk is permitted.
EXTRA: Metcon (6 Rounds for reps)
Midline: if you choose to perform additional work for the day, and you have time, perform 3 rounds, alternating the following:
-10-20 GHD/Abmat Sit Ups Sit Ups (Do not exceed 20 reps)
-10-15 Back Extensions (If you are able, add weight to the back extensions.
Record the reps that you did in each round.
GHD Sit Ups are scored in rounds 1,3,5
Back Ext (record load in notes if applicable) re scores in rounds 2,4,6.