Friday 4.13.2018

*Help support Coach Jake on his road to the CrossFit Games East Regionals!  Click here to buy the official T-Shirt or Tank Top

"FITNESS"

A. Three sets of:Landmine Push Press x 6-8 reps each armRest 60 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 60 secondsDouble Under Practice x 40-60 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Burpees10 Alternating Dumbbell Snatches10 Pull-ups or Jumping Pull-ups

"PERFORMANCE"

A. Five sets of:Push Jerk x 3 repsRest 2 minutesBuild in load over the sets to today's heavy tripleB. Complete as many rounds and reps as possible in 10 minutes of:10 Burpees10 Chest-to-Bar Pull-ups10 Alternating Dumbbell Snatches (50/35 lb)

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

For time @steady effort:Ski 1000mRow 1500mBike 2000mRow 1500mSki 1000m