Front Squat

5 x 3

CrossFit WOD:

“Dirty Thirties”

30 thrusters 95#/65# RX+ 115#/85#

30 pull ups RX+ C2B

30 double unders (singles 2:1)

30 burpee box jumps 24″/20″ RX+ 30″/24″

30 push jerk 95#/65# RX+ 115#/85#

30 K2E Rx+ T2B

Check out a video with tips on knees to elbows and toes to bar …

*** When performing K2E or T2B your knees must touch your elbows and toes must touch the bar!! If not, you are doing modified K2E and T2B. For those who are able to do full range of motion,  stop rushing these exercises and do it correctly.