Crossfit Charlottesville – CrossFit
Push Jerk (3 – 3 – 3 – 3 – 3)
Build per set to a top set of three for the day.
Metcon (No Measure)
EMOM for 15 minutes:
Minute 1 – 6-9 Strict Handstand Push-Ups
Minute 2 – 12-15 Burpees
Minute 3 – 3-5 Bar Muscle-Ups or 9-12 Chest-to-Bar Pull-Ups
Scale the work as appropriate for you. The work should be sustainable across all sets and take no longer than 30-40 seconds.