Molon Labe CrossFit

Strength: Push jerks

-4 X 8 Push Jerk @70% 1RM

Super set with:

-4 X 8 Pendlay rows



For time:

-150 Wallball shots @20/14

*Every minute stop and complete 10 push-ups



(40% decrease in volume)

1 pull-up

2 push-ups

3 squats

2 pull-ups

4 push-ups

6 squats

3 pull-up

6 push-ups

9 squats

*If you have pull-ups down do not kip. These are strict pull-ups…. use a weight vest if you have one.

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