092721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

25 Double DB Push Jerks

50 Double-unders

25 Double DB Step-ups

50 Double-unders

(50’s/35’s) (24″/20″)

Time cap: 18 Minutes

After Party

Split Jerk (1-1-1-1-1)

From the rack, focus is more on footwork. Can be flat or ascending but you should not miss ANY reps. Not a 1RM attempt, just some quality reps at a moderate to heavy load no more than 85-90% tops.