21-15-9 plus an AMRAP

Today's WOD:

Split Jerk @ 65% C&J 1RM
GHD Sit-up
Chin-up
 
21-15-9 Reps for time.
Time limit: 12 minutes
 
Followed by:
 
25 Jump Rope Singles Alt Leg
25 Doubleunders
 
5 Minute AMRAP

Warm-up:

  1. 75 Doubleunders (Time limit: 4 Minutes)
  2. 20 Split Jerks w/bar
  3. 10 GHD Sit-ups
  4. 10 Chin-ups

MOD:

  • Split Jerk
  • GHD Sit-up
  • Weighted Sit-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: