KW CrossFit November 10th, 2015
7 min to warm up and work up to heavy split jerk
5 attempts at 1 rm Split Jerk (10 min cap)
rest 5 min
Partner squat toss (use med ball or slam ball)(30/20)
- Partners are 10’ apart
- Athlete cleans ball from the ground and, using both hands, thrusts it 10’ to their partner.
- Partner can catch the ball into the squat and thrust it back or let it drop and perform the same movement back.
- If ball does not reach 10’, that is a no rep and the thrower must retrieve the ball and perform the movement again.
- score total number of successful throws