Fri: Jerks & Saved by the Bell

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit


DROM4 (No Measure)

Iron Crosses & Rolling V-Sit

Scorpions & Push-Ups Montage (Scaps & Plank to Elbows)

Mountain Climbers & Cherrypickers

Monster Walks, Good Mornings & Banded Shoulder Distractions

Overhead Press Warmup (No Measure)

2 Rounds:

5 Strict Press (front rack)

5 Push Press

5 Push Jerks

3 Pausing Split Jerks

3 Elbow Rotations per side (back rack)


Split Jerk (Heavy Double)

Find heavy double in 12-15 minutes.


Saved by the Bell (CFNE) (Time)

5 Rounds For Time:

21 Air Squats

10/7 Calorie Assault Bike*

9 Alternating Dumbbell Snatches (50/35)

*Bike can be subbed for the following:

Rx = 10/7 Row or 150M Run


Foam roll the quads and low back.

Banded distraction stretches for hamstrings.