Tuesday, June 20th, 2017

South Landing CrossFit – CrossFit


15 min amrap or 3 rounds for time (or whichever comes first):

Accumulate 1 min L-sit/tuck

100ft/side single arm OH DB carry

1 min/side hold side plank

10 dragonfly sit ups


Split Jerk (5-4-3-2-1)

*May be a split jerk OR a push jerk. Your choice.

*If you are newer to the “jerk” movement, you may also substitute Push Press.

*In between each set, complete Shuttle Farmers Carry

Extra Credit

Every 2 Minutes x3 Rounds

20-30 Seconds top support ring hold

Double under practice in remaining time of 2 minutes


Alternating Tabata (20 seconds on/10 seconds off… 4 rounds of each movement)


No Pushup Burpees