(Squat) Clean & Split Jerk



2@ 85%


Sets start every 3 min


Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.

Last  time through doing our C&J complex before re-testing our 1RM.  Weights are at their heaviest thus far, so the rounds go to every 3 Min.




Cal Row

Handstand Push Ups

Box Jumps (30/24)


So, the WOD begins with a 10 Cal Row, followed by 10 HSPUs, then 10 Box Jumps, then a 9 cal row, 9 HSPUs, 9 Box jumps, …etc.. until you finish the round of 1 Cal Row, 1 HSPU, and 1 Box Jump.


Scaling Options:

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.  Demo of Pike Push Up.


Box Height -> as needed


Row -> Ski Erg or Assault Bike


Cool Down:

Thread the needle x 10 per side(slow)

Video courtesy of Six Physio.  Demo of Thread The Needle


Oly Wall Sit – 3 min

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