Wed. 7/31/13
July 30, 2013
Fri 8/2/13
August 1, 2013

Th. 8/1/13

Split Jerk 4-3-2-1-1-1-1
Build to heavy

SDHP (100/78)
Over the Box Jumps (24/20)

1000m Row
100 DU
20 GHD Back Ext.
20 T2B -strict if possible
10 MU – Ring or Bar (banded assistance is ok)

•If there are any of these movements that
you cannot perform take 10 to 20 min and do
skill Work instead.
No substitutions.

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CrossFit iQ

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