Thursday September 27th

Warm Up-
3 Rounds
10 cal bike
10 push ups
10 Pull ups
15 squats

Review points of performance of the front squat

5 sets of 5 front squats
Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start in on these sets of 5.


Wod- Easy one today. Saving up for the carnage tomorrow known as 18.5.. then we will be done with our open re-dos.
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

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CrossFit WOD 180321 Tips With Jason Ackerman
The Box Jump

The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box