CrossFit WOD 11/18/2013

Warm Up

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

then

Front Squat 5×5

then

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.

Posted in Workout of Day