CrossFit – Fri, Dec 12
General Warm-up
For time (Time)
10 Box Jumps 24/20″
15 Strict HSPU
10 Box Jumps 24/20″
12 Front Squats 195/130lbs
10 Box Jumps 24/20″
9 Wall Walks
10 Box Jumps 24/20″
12 Front Squats 195/130lbs
10 Box Jumps 24/20″
15 Strict HSPU
10 Box Jumps 24/20”
Bar taken from the ground.
Feel: Gas
Pace: Sustain
Target Score: 9-15 minutes
Firebreather Score: < 9 minutes
Extra Credit (AMRAP – Reps)
AMRAP 2:00
No Jump Rope Climbs*
Rest 3 Minutes
Then
Complete the number of Rope Climbs from the AMRAP for time with jumping allowed
*No jump = reach up nice and high to grab the rope then get right into your foot hold vs. jump grab hold
5 Rounds
100m Run
6 Step Ups (jumps in rounds 4-5)
6 Push Ups
:10 HS Hold