CrossFit
Warm-Up / Skills
25 Double Unders
2 Min Bottom Squat Hold
then
3 Dynamic Movements of Trainer’s Choice
25 Double Unders
Strength
Exercise: Back Squat/lbs
Reps: 3×10
Comment: 3 sets of 10 @ 40% your max!! SPEED!! Stay tight!
On 2 MIN
Metcon
10 Minutes to Find 1RM Box Jump
Standing no walk into must be planted!!
Trainer will measure inches!
Comment height in reps side!
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Metcon
7 Min AMRAP
10 Hang Clean (95/63)
10 Hollow Rock
10 Deadlift
Result Type: AMRAP
Male Rx: 95 lbs
Female Rx: 63 lbs