Friday November 1, 2019

Today’s workout has a great mix of moderate weight lifting that moves to heavy towards the end and simple body weight movements that get more challenging towards the end.

Give this true CrossFit workout a shot and be challenged in a way that is mental and physical. Workouts like this can bring out the very best in us if we let them. Show up and give your all!

30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes

Optional Post workout Cardio or Strength:

Strength: 20 minutes Build to a heavy Snatch

Cardio: 3×8 min ski or row* rest 2 minutes between rounds.
*every 500 m stop and

rnd 1: 8 unbroken pull-ups

rnd 2: 6 chest to bars

rnd 3: 4/3 muscle ups

Thursday, October 31st, 2019 at 10:43 pm / Competitive, WODS