12/21/2016

Dark Sky CrossFit – CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump
From Stationary. Not Running

In 10 Minutes.

For Measurement.

Stack up the box height, and then place a dowel on top weighted down with another plate and attempt to find a max height jump.

Shoulder Press

Every 2 Minutes For 12 Minutes (6 Sets)

5 Reps, Increasing in weight each set

Then 1 set of max reps @ 10lbs less than your 5RM

Metcon (AMRAP – Rounds)

Death By Burpees to 6” target

Increase by 2 every minute until you cannot complete that amount in the minute.

Minute 1. 2 Burpees

Minute 2. 4 Burpees

etc.

Note round you last FINISHED, and how many reps you completed in the following round

By kevinbest73

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