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CrossFit – Fri, Sep 22

CrossFit One World – CrossFit

Pause Jerk Pause (E2MOM
40% of 1RM
50% of 1RM
60% of 1RM
70% of 1RM
*Max reps at 80% of 1RM)

Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover

Metcon (Time)

For time:

10 Muscle Ups

100 Push Press 75/55#

1,000 m Row

Source: crossfit.com/workout/2011/12/23

2011 Rich Froning 6:44, EZ Muhammad 8:09

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