EMOM Thursday

BOX – CrossFit

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Dynamic Shoulder (No Measure)

3 rounds:

10 push ups
10 presses with bar
5 pull ups

THEN

Spend 3 mins per side on internal shoulder rotation

Behind The Neck Jerk

10 min to build to heavy push jerk – no spilt jerks

EMOM Thursday (Weight)

24 min

Even: 3 clean and jerk
Odd: 5 push ups

*Take 65% of the number you just push jerked and that is the weight for the clean and jerk*