CrossFit WOD 11/18/2013

Warm Up

Jump Rope 1 min intervals of:
Running in Place
Left/Right Jumps
Plyo Box Course 3x through
10 Squat Jumps
10 Split (lunge) Jumps
10 Vertical Jump
10 Knee jumps (blue/black only)


Front Squat 5×5


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Today we will do 3 rounds.

The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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