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Carlisle CrossFit – CrossFit

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Weightlifting

Split Jerk (4-4-4-4)

*8 min E2MOM

*From the rack

*Add weight; record heaviest

*Start at 50% of heaviest single recorded

Metcon

Metcon (Time)

LVL 3(RX)

50 Kettlebell Swings (53/35)

50 DU

50 Goblet Squats

50 Cal Row

50 KB Ab Twists

50 DU

50 KB Step Ups (24/20)

LVL 2

50 Kettlebell Swings (44/26)

50 DU

50 Goblet Squats

50 Cal Row

50 KB Ab Twists

50 DU

50 KB Step Ups (20/18)

LVL 1

30 Kettlebell Swings (35/20)

30 DU

30 Goblet Squats

30 Cal Row

30 KB Ab Twists

30 DU

30 KB Step Ups (stack of plates)

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