5 Deadlifts (Bodyweight)
10 Box Jumps
First spend some time on those pesky double unders. Then after you have mastered them try and PR on a 2 min ME DU. If you are pretty good at DU, then work on those triples and see how many triple unders you can get in 2 min.
12 Box jumps 24/20
12 S2O 95/65
12 Box jumps
90 sec rest
These rounds are meant to be an all out assault on Box jumps and S20. Sprint those rounds out and then rest. Just take away 6 min. (rest time) from your total time at the end.
CLEAN-N- JERK (WORK UP TO A 1 REP MAX)
IF YOU’VE NEVER DONE CROSSFIT TOTAL CLICK BELOW AND READ ON.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat- 5@68% / 4@75% / 4×3@78-80%
Complete 4 rounds for time of:
50 double unders (150 singles)
20 wallballs (M:20#W:14#
20 walking lunge steps with medball
8×2 hang power snatch or power snatch
Complete as many rounds as possible in 10 minutes of:
5 hang power snatches (M:95#/W:65#)
10 box jumps (M:24″/W:20″)
If you can’t do a ring muscle-up, try one of these substitutions for the muscle-up portion of the round:
3 bar muscle-ups
6 pull-ups + 6 ring dips
9 ring rows