5-11
Last week to pre order your gear! Here’s the link:
https://crossfitofallonmo.com/shop/
20 minutes of split jerk work, from the rack
WOD
15 minute EMOM
Minute 1 – 5 strict pullups
Minute 2 – 4x power clean + front squat + push jerk (use 50-60% of c&j max)
Minute 3 – 5 box jumps (choose a challenging height) no misses