Congratulations to our CrossFit couple, Kiren and Alex! 

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Ten minutes to practice the positions of your choice of Push Object (vertical) exercise: press, push press, push jerk, split jerk. Practice at least one iteration of each exercise on the way up to your desired level of complexity.


2. “The Silent Queen”

LIII: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk

LII: EMOM 10 minutes, 1 push press, 2 push jerks

LI: EMOM 10 minutes, 3 push press

Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).

3. Technique review: four positions of the row

4. Five minutes deliberate practice of the four positions of the row.

5. Row 4 x 500m.

Rest exactly two minutes between efforts.

LIII: as rx’d

LII: AMMAP 1:45 row

LI: 3 x 500m, rest as necessary between efforts.

Have fun!