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CrossFit

Warm-Up / Skills

25 Double Unders
2 Min Bottom Squat Hold
then
3 Dynamic Movements of Trainer’s Choice
25 Double Unders

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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

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