In 5 minutes find your max height box jump
Strength:
Overhead Squat 3-3-3
WOD:
Men: 12-9-6 (x3 Ring Dips and Pullups if you cant do MU)
Muscle Ups
Front Squats
Woment: 9-7-5
Muscle Ups (x3 Ring Dips and Pullups if you cant do MU)
Front Squats
Courtesy of Outlaw CrossFit....modified to fit our time and equipment needs
Esme: 7:04
ReplyDelete3 Rounds
10 Box Jumps-12"
10 Lunges
Starscream: Didn't get time
ReplyDelete34" max height jump
Ring Dips x 3 w/ blue band
Grim:
ReplyDelete37" Max height box jump
Then 1 mile run for time
Sideswipe:
ReplyDelete36" max height box jump
OHS form work
125# 1RM front squat-new PR!!!