Wednesday 093015 “Kapow”

CrossFit Class

(C, B, A Group)



1) Pause front squat: Work up to a heavy single in 10 reps or less.

* Same protocol as Monday’s strength. This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.

2) Box jump: 10 minutes to establish a max height.

BE CAREFUL!!! Fear is an indicator of danger.  Sometimes that indicator ought to be obeyed.  Box Jumps are deceptive buggers.

Metcon: “KaPow”

6 rounds – Every 3 minutes, complete:

-45x double unders (Modify as needed so you don’t work more than 40 seconds)

-15x unbroken wallball (20#/14#)  (14#/10#)  (10#/8#)

-15x Abmat sit ups

*adapted from CFWeightlifting

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