Complete 15-12-9 reps, for time of:
Burpee Box Jump Over (M: 30″, W: 24″)
Goal: Sub 10:00
Time Cap: 13:00
400 Meter Weighted Walk
*200m Right Arm OH and Left Arm Down
*200m Left Arm OH and Right Arm Down
*Use 2 Dumbbells.
*Choose your weight.
A. Tempo Strict Press 3-3-3-3-3
*Tempo: Press, 5 sec Top Hold, 3 sec Down.
*Find a challenging weight and use it across all sets.
*Go every 2:00
B. Back Squats 5-5-5-5-5+
*Use 85% of 1RM for last set
*+ means to complete AMRAP on last set.
*Go every 3:00
C. Max Unbroken Plank Hold in 5:00
*Just one attempt, when you break you are done.
2018 CrossFit Games Open
Register for the 2018 CrossFit Games Open starting soon! This is a great opportunity to be a part of the CrossFit community as a whole. Compete against fellow CrossFitters from across the globe! Interested in registering? Check out www.games.crossfit.com for more information or to get registered.
We will be needing help with judging our in-house Open athletes. If you are interested in expanding your knowledge of CrossFit, take the judges course online. This is a great way to help you as an athlete better understand movements and it’s just a great opportunity! If you have any questions feel free to ask any of our CFIV coaches.