201019 - “Under-over”


(Compare to 181022)


Warm up:

Cardio

Shoulder Progressions

Barbell Warm up

Jerk Breakdown


Skill/Strength:

7x1+1 Pause Jerk + Jerk


WOD: 10-1 Reps for time

Rx:

Strict Pull-ups

Push Press (135/95)

Scaled:

Ring Rows

Dumbbell Push Press

Sport:

Pull-ups w/ 20/14lb vest

Push Press (155/105)


Mobility:

Shoulder to shoulder LAX

Lat Band


106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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