Workout of the Day

3 rounds for time:
30 dumbbell push jerks
40 crossovers
500 meter run

24 minute time cap

Scale your dumbbell weight to one at which you can hang on to sets of about 10 throughout the workout. Switch sides whenever you’d like on the push jerks; don’t alternate every rep, but make sure that you get the same amount of work in on both sides. Make sure you stand all the way up before lowering the dumbbell from overhead on each rep. Modify the crossover volume so that they don’t take you more than 90 seconds to get through.

standard: 35/20
rx and sport: 50/35
metcon: 3×5:00 on, 1:00 off