over the shoulder

100m run 

5 slam balls 

5 hrpu

5 dead bugs

5 glute bridges/leg


Shoulder to Overhead   3RM
Shoulder to Overhead   EMOM 8 min
over the shoulder

4-5 sets mixed order every round try to keep same pace 

200m run 

12 wall balls unbroken 20/14

4 alternating TGU (perfect form)

10 ring dips 

10 C2B 

walking rest : work = 1:1


The strength is anyway overhead for a set of 3. This means press, push press, push jerk, or split jerk go with your strongest. 

the work sets - do not go out hot and burn out, find a pace that you can maintain the entire 

4-5 sets. 

Analy started her CrossFit training in October of 2012. A trip to San Fransisco changed her mentality forever after visiting the city and seeing the healthy lifestyle and culture the city has to offer. She is a huge part of our JonesN4 community and loves the other athletes here at JonesN4! Her eyes light up when any gymnastic movements are part of the workout of the day but absolutely dreads Wall Balls! Analy walks into the b ... read more
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