Barbell Warm-up
Strength:
Every 2min x 12min
Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk
Conditioning:
3rds
21 Pull-ups
15 Handstand Push-ups
9 Thrusters 135/95
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Finish:
If time allows, spend it working on a GOAT. “Goat” is CrossFit slang for a movement that challenges us.