"Air Force"

Monday (8/27)

Caffeinated CrossFit Gym, Smyrna, GA

 So Much Fun!

So Much Fun!

Metcon:

“Air Force”

For Time

20 Thrusters (95/65 lbs)

20 Sumo Deadlift High-Pulls (95/65 lbs)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Extra Credit: 5 minute plank hold.

Every time you break, ten vertical jumps ( jump as high as you can, land and do it again)