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CrossFit TFA – CrossFit

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Warm-up

Warm-up (No Measure)

0:30 Box Step Ups

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Inchworm to Push Up

0:30 Active Spiderman

0:30 Mountain Climbers

0:30 Frog Hops

0:30 Slow Burpees

………………..

EMPTY BARBELL

5 Deadlifts

5 Muscle Cleans

5 Elbow Punches

5 Strict Press (:05 hold OH)

3 Dip and Hold (0:03 pause in the dip)

3 Push Press (:03 pause in dip)

3 Pausing Overhead Quarter Squats (:03 pause)

3 Pausing Push Jerks (0:03 pause in the catch)

WOD WEIGHT

5 Push Jerks

Metcon

Metcon (Time)

[0:00 – 10:00]

AMRAP 10:

1 Burpee Box Jump or Burpee Step-ups (24″/20″)

1 Push Jerk (115/85)(75/55)

2 Burpee Box Jumps or Burpee Step-ups (24″/20″)

2 Push Jerks (115/85)(75/55)

3 Burpee Box Jumps or Burpee Step-ups (24″/20″)

3 Push Jerks (115/85)(75/55)



Add 1 Per Per Round

*Score 1 = Rounds + Reps

Push Jerk (1-1-1-1-1)

[10:00 – 18:00]

Build to Heavy Single Push Jerk

Finisher

Metcon (No Measure)

5 Sets for Quality:

5 HSPUs or Double Dumbbell Push Press

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