CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
CrossFit
C Day: Clean & Jerks / Squats / Overhead Strength
STRENGTH
EMOM 12:00
1 Cluster
Build up to a heavy single. No Jerks!
METCON
EMOM 10:00
A: 8 Thrusters @~60%-70%
35 Double Unders
Notes:
Both movements should take around :20 to complete. Work is capped at :30 per minute.
Thrusters: Use 60-70% of what you worked up to in the cluster EMOM. Should be unbroken and feel medium heavy.
DUs: 35/25/15 / :30 max alternating 2 step / :30 max Single Undders
ASSISTANCE
8:00:
16 Tuck-Ups
16 Russian Twists
Liam at the top of a Clean from earlier this week