CrossFit Epping

Weightlifting:

Clean and Jerk
10 Min to a heavy 1

Metcon:

AMRAP20

Fitness:
400m run
10 Clean and Jerks 95/65lbs
10 kipping pull up or jumping pull up

Performance:
400m Run
10 Clean and Jerks 135/95lbs
5 Bar MU or 5 Jumping Bar MU

Sport:
400m Run
10 Clean and Jerks 185/125lbs
10 Bar Muscle Ups

After Party:

Front Squat
10-8-6-4-2-2-2

Core Strength:
3-5 Rounds
1:00 Superman Hold on Floor or GHD
10 Strict Toe to bar or V-up
10- 20 Hip Extensions or good mornings