Saturday 2nd May 2015 - Workout Of The Day - CrossFit Widnes

Tekkers

Push Jerk

Strength

15 mins to build to a

quality 2 rep Hang Squat Clean + Push Jerk

WOD 15 Mins Timer 50/30kg

0-3 Mins

Buy in 12 x Burpees

Then 1 x round of:

5 x Front Squats

5 x Push Jerk

3-6 Mins

Buy in 12 x Burpees

Then 2 x Rounds of:

5 x Front Squat

5 x Push Jerk

6-9 Mins

Buy in 12 x Burpees

Then 3 x Rounds of:

5 x Front Squats

5 x Push Jerk

9-12 Mins

Buy in 12 x Burpees

Then 4 x Rounds of:

5 x Front Squats

5 x Push Jerks

12-15 Mins

Amrap Burpees

1st score is completed front squat and jerk rounds

2nd score is the amrap burpees