CrossFit Ktown – CrossFit
SP A): Clean and Jerk (2+1RM; then 2 more 2+1s @ 90%)
FX A): RDL (5RM; then 4 more sets of 5 @ 90%)
B): Split Jerk (10 singles @ 80% of best CJ)
FX may choose to push press here, but I suggest doing 10 doubles.
All from rack or jerk blocks.
C): Metcon (No Measure)
5 min steady state row/bike/run/jump rope
10 min mobility/stretching
5 min row/bike/run/jump rope