CrossFit Rift Valley – CrossFit
warmup (No Measure)
8′ amrap
1′ row
10 plate g2oh
10 squats w plate
10m waiter carry / side
Jerk Complex (Weight)
20′ to build to heaviest successful complex off the rack of:
1 push jerk + 2 split jerks
WOD (AMRAP – Rounds and Reps)
12′ AMRAP
9 power snatches (95/65)
6 overhead squats
300m row
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