NEWS
The Reebok CrossFit Games Open® is fast approaching. Please read our post here and sign up! People who will be completing all 5 workouts and post their scores should also sign up for the CF312 Intramural Team Open. Please let us know if you have any questions. Also, please give Jevon a hug (virtual hugs and emojis accepted) as he is moving to St. Louis to pursue his career as a PA. He made 312 his home during his schooling and will be missed.

CROSSFIT/101
Rest/Makeup Day

SKILLS

SKILL
Jerk/Split Jerk Technique
EMOMx 12
M1: 5 Box Jump + Depth Drop
M2: 5 Jerk (Increasing load)
M3: Rest

METCON
AMRAP 7
3 Burpee Jumping Pull Up
6 Jerk (choose load for unbroken reps)
12 Air Squats

STRENGTH
Squat (Reps/Sets)
X 1 X 2 @ 80%
X 1 X 1 @ 85%
X 1 X 1 @ 90%
X 1 X 1 @ 95%
X 1 X 2 @ 100%
X 8 X 1 @ 52%
Accessory Work (Sets/Reps)
Leg ext or box squat 4×10
Leg curls 3×10
Rear fly 3×10
Reverse hypers 3×10