CrossFit Workout Of the Day for CF Competition
A. Box Jump; 2,2,2,2,2 @80%; rest 60s
B1. Back Squat @2010; 6,6,4,4,4; rest 60s
B2. Pullup + MU + Dip; [1+2+3]x5; rest 2:00 (bar or rings)
+
15s AD/Banded Partner/ Sled Sprint @100%
Rest 2:45
x3
Rest 5:00
x3
Notes:
– box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding