Mid Cities Hustle – Strength & Conditioning – CrossFit
Push Jerk (45 calories on bike then get a 1 rep max )
12 minute time cap
Press From the rack:
Complete 45 calories on the assault bike. Then with remaining time you establish a 1 rep Max shoulder to overhead.
1000m Row (Time)
Max Effort 1000m Row
Nice and easy , this is active recovery.
15 burpee box jump over
90 double unders
30 calorie row