February 17, 2020

QuickFit

Warm Up:
2rds
10/10 Tall Plank Lateral Crawl
10 Burpee to AKBS
10 3sec Pause Jump Squats

WOD:
15-12-9-12-15
Devil Press (35/20)
Box Jump Over

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m/Arm Single Arm KB Front Rack Carry
10 3sec Pause Jump Squats
5 Tempo 3311 Front Squat (build)

Strength: Front Squat
3 x 3 (Build) *Heavier than 2.10.20*

WOD:  
15-12-9-12-15
KBS – American (72/53)
Box Jump Over
*KB is meant to be HEAVY*