Clean and Jerk 2 x 8 = 2 Cleans + 1 Jerk – work up to a heavy double or work your percentages 78-78-83-83-88-88-88-88%

Then finish with:

10-1 reps of WallBalls 20/14# to 10/9’

alternating with:

1 -10 Weighted Step Ups 20/15kg use DB’s or plates 24/20”

Throwback Thursday

All Other Things Being Equal – CrossFit Journal 2008

Of the many issues cooking on the Workout of the Day blog and CrossFit forums, few have generated as much heat as the butterfly kipping pull-up (BFK). The debates over this movement have been warming ever since a videoof a 2:19 “Fran” performance by Brett Marshall (aka “AFT”) was posted on in the spring of 2007.