CrossFit Workout Of the Day for CF Competition
A. Box Jump; 3,3,3,3 @75%; rest 60s
B1. Back Squat @2010; 8,6,6,4,4 ; rest 60s
B2. Pullup + MU + Dip; [1+2+3]x5; rest 2:00
+
12s Sled Push @100% (or 12 sec row sprints)
Rest 2:30
x6
Rest 5:00
x2
Notes:
– box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding