Warm Up: 400 m run/row, 2x 5 inchworms, 5 spidermans
Skill Focus: Box Jump
Take 15-20 mins to find your 1RM Box jump
Partner up and perform @ a 1:1 amrap style
3 squats 225/155
3 box jumps 30”/24”
AMRAP in 8 min
Rest/transition 3 min
WOD:
3 push jerk 185#/120
5 ball slams 40-50#/25-35# (must be caught on the bounce to count)
AMRAP in 6 min
Post 1RM box jump and total rds + reps for score (combined as partners for both amraps)
Skill Focus: Box Jump
Take 15-20 mins to find your 1RM Box jump
Partner up and perform @ a 1:1 amrap style
3 squats 225/155
3 box jumps 30”/24”
AMRAP in 8 min
Rest/transition 3 min
WOD:
3 push jerk 185#/120
5 ball slams 40-50#/25-35# (must be caught on the bounce to count)
AMRAP in 6 min
Post 1RM box jump and total rds + reps for score (combined as partners for both amraps)
Awesome CFFB Cert this weekend!!
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