Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.
PFC CrossFit – CrossFit
Push Jerk (12 minutes to build to heavy single for the day)
10 push jerks 155/105
If unable to complete 400m run in under 2:30 reduce distance. Push jerk weight she be a moderately heavy weight but allows you to finish each set in two sets or less. I know we say sometimes to use run to recover, for this one push the run. Goal time for this workout is under 14 minutes.
If unable to run, substitutions are:
1000m/800m C2 bike
1250/900 Echo bike
500/400m ski erg
Accumulate 5 min sandbag hold (bear hug)
200m overheaddumbbell or KB carry (switch hands at 100m)