10.12.16 CrossFit Workout WOD Thornton Northglenn CO

By 10/11/2016 wod

Warm-up (10)

On a 10 Minute Running Clock…

With a partner-

P1- 30 Seconds bike or row

P2- 30 Seconds of pushups

*Have Partners switch every 30 seconds

A. Skill Work *The theme of today is explosiveness (20)

5 Sets- 5 Back Squats+ 10 Squat Jumps with empty bar on back (45/35)

*Go right into the squat jumps after finishing the heavy squats, get as much drive out of the bottom as possible with the squat jumps. Share Bars as needed.

B. 6 Minute AMRAP-

6 Burpee Box Jumps (24/40)

3 Bar Muscle-ups OR Burpee Pull-ups

Rest 2 Minutes

6 Minute AMRAP

6 Burpee Box Jumps (24/20)

3 Bar Muscle-ups OR Burpee Pull-ups

Our Partners

  • crossfitjournal
  • tough
  • tough