Warm-up: Joint Mobility/Dynamic
1 Minute Max Box Jumps 20′
Rest 1 Minute
3 Minutes to complete a Max Rep KB Jerk 53/35 followed by a 500 Row
*You are allowed only one attempt at your Jerk Set, resting the bells anywhere other then the Rack Position or overhead Terminates your set.
*On the Completion of your 3 Minute Jerk/Row Interval Rest 3 Minutes before beginning your next Round.
*If you do not complete your Row in you given 3 Minutes your Jerk set is reduced to Zero. Be sure to move quick enough to allow yourself enough time to finish your Row.
*Your Scores from each Round and total number of reps from the entire workout are your scores. So score each round and your total score individually
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
CrossFit KettleBellZach Filer is also the Lead Programmer for CrossFit KettleBell to view the days Training Click Here