Thursday 11/8/2018 - Crossfitcove

Thursday 11/8/2018



15 min AMRAP:

5 Pullups

10 Push Jerks

15 Box Jumps


Fitness: 95/65

Performance: 135/95

Open: 155/105


P/PP Mods:

Sub ring rows or j-hook rows for pull ups

Jerks off rig or w/ DBs

Sub Russian KB swings for box jumps




Every 2 minutes for 10 minutes:

50 M Suitcase Carry (25 L/25 R)

:20 Side Plank L

:20 Side Plank R

:20 Hollow Hold


P/PP Mods:

Optional modified side planks

Sub :20 cat/cow for Hollow hold


Coach’s Tip:  Start the day off with the metcon and finish with some core work.  Pick a scale for the Pull Ups that you can do unbroken and a weight for the Jerks that you can do unbroken or in 2 sets.


Dan P. on point!

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