Endurance

6 Rounds for Calories
Bike, Ski, or Row
3 mins Work
3 mins Rest

CrossFit

Strength

Split Jerks
3 rounds of 6 split stance push unders (back leg is in split position, front leg is under body and jumps forward while pushing under the bar) – empty bar
4 rounds of 4 empty or light split jerks (slightly heavier than last week)
5 sets of 2 medium/heavy weight split jerks (heavier than last week)

WOD

3 RFT
Run 400m
60m Farmers Carry (fence to back of gym and back), 70s/53s (or 50# DB)
8/6 Cal Ski

Beginner: 35/26#
Intermediate: 53/35#
Advanced: Rx

Competition

WOD

CrossFit.com 170414
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round to comments.

Scale pace time as needed.

After Party

Core