Monday - CrossFit


Box Squats (3x3 (working weight))

You will work up to a "comfortably heavy" working weight for the Box Squat.

3 bounding broad jumps in between sets

Air Force 1 (Time)

Posted on July 09, 2010 at 19:00 PM

For time:

-20 Thrusters (95/65)
-20 Sumo deadlift high pulls (95/65)
-20 Push jerks (95/65)
-20 Overhead squats (95/65)
-20 Front squats (95/65)

Each athlete must do four burpees at the beginning of every minute (4 burpees at 3..2..1..GO) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

Dan Shrum