RACK JERKS

Viribus CrossFit – CrossFit

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Jerk Racks (5×3)

Tall Jerk 5×2 light

Paused Jerk 5×3 moderate ( no more than 60%)-score

2 sec pause in the dip and 2 sec pause in the catch

Alternating Split lunges- work up to a moderate heavy 10

score Split lunges

Pull Ups (max)

1 max set of strict pull ups- start each rep from a paused dead hang

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

10 HSPUs

10 Box Jumps