WEDNESDAY (16 MAR 16)

AMRAP 7
10 Burpees
Sprint 100m

Rest 6 to 8 Hours

Tall Jerk - 5x5
Jerk Behind Neck - 5x3
Front Squat - 3x5
Press - 3x10
Bent Row - 3x10
*Use heaviest weights possible while maintaining perfect technique
Posted by Black and Gold CrossFit

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