Throw Down Thursday

CrossFit Central Burnet – CrossFit Burnet Rd

Weightlifting

A: Split Jerk (2 x 5, 2 x 3, 1 x 1 *build)

*focus on technique & speed

Conditioning

B: Metcon (AMRAP – Reps)

3min AMRAP

8 burpees

6R/6L KB Snatch 24kg/16kg

R90s

x 3
*score is all 3rds added together

**start at the top for every rd

***20reps per rd – how many reps can you get?

Cash OUT

C: Cash Out #8 (Time)

1) 15 ab wheel x 2

2) 20 Dead Bug (10R/10L)x2

3) 20 Half moon with sandbell 15# x 2

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