Fri: Split Jerk

In Latest WOD by Emily Griffith

CrossFit Brigade – CrossFit

Reminder that the box will be hosting our 5-Year Anniversary & Open House Extravaganza from 10am-2pm on Saturday & would love for you to be there – there will be all kinds of excitement so bring the friends & fam & join us for the festivities!!!

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Warm-up (No Measure)

Animal March, then

Jerk Footwork Drills & Kipping Ring Dip Tutorial


Split Jerk (10 Minutes to Work up to a Heavy 3R or Technique)


Kipper the Dog (AMRAP – Reps)

3 Rounds for Reps of:

1 Min Bench Press (155/95#)

1 Min Weighted StepUps (95/65# & 18-20″/14-16″)

1 Min Ring Dips

1 Min Rowing for Cal

1 Min KB Snatch (53/35#)

1 Min Rest


Warm-up (No Measure)

Tricep & Chest Smash & Openers