We will be moving USAW class to Sunday 1/29  this week only from 12 – 2 pm.

Please stay for the Goal Setting Seminar and BBQ @ 3pm.

Bring a dish to share and RSVP with Celest Waechter

celest@crossfit-fortbragg.com

2 REP MAX

Split Jerk

*from behind the neck

14-12-10-8-6-4-2

Kettle Bell Swings ( 2 , 1 )

Strict Pull Ups

Vertical Jump for Height

12 – 9 – 6

Thrusters ( 155 , 110 )

Pull Up

Yoke Carry

FOR TIME:

10yd Shuttle ; 1 Burpee Box Jump ( 30,24 )

20yd Shuttle ; 2 Burpee Box Jump

40yd Shuttle ; 4 Burpee Box Jump

80yd Shuttle ; 8 Burpee Box Jump

40yd Shuttle ; 4 Burpee Box Jump

20yd Shuttle ; 2 Burpee Box Jump

10yd Shuttle ; 1 Burpee Box Jump

AMRAP IN 5 MIN:

Squat Clean & Jerk ( 165 , 110 )