Offshore CrossFit – CrossFit
(No Measure)
Warm up
2 sets
7 Deadlfits
5 pull ups
20 double unders
Skill or Strength
Push Jerk (5-5-5-5-5)
Metcon
Metcon (Time)
9 min cap
21 Deadlfits 155/225
21 box jumps 20/24″
21 pull ups
15 deadlifts 155/225
15 box jumps 20/24″
15 chest to bar pull ups
9 deadlifts 155/225
9 box jumps 20/24″
9 bar muscle ups
Accessory Work
4×10 plate OH sit ups
4x:60 planks with :30 rest between each