Push Jerk - and "25's" - 21/5/10

Ballistic warmup

Strength - Push Jerk

5-5-5-5-5

Work capacity

25 pullups
25 Burpees
3 rope climbs

25 ring dips
25 SDHP
2 rope climbs

25 swings 2 pood
25 thrusters
1 rope climb

25 burpees
25 pullups


use Fran weight for high pulls and Thrusters

K.B 24/32kg

scale to suit


at last I brought the camera down and got some cracking shots I will upload to the new face book group Crossfit Fife and Kettlebells - I will put some on here too