Thursday Workout: Back Squat, Box Jump, KBS, DU

crossfit-charlottesville_0589

STRENGTH

Back Squat, quickly build to a heavy single for the day (around 85-90% of a 1RM)

WOD

Level 1

AMRAP 8:

  • Box Jump Step Up (18/12) x 12
  • Russian Kettlebell Swing x 20
  • Jump Rope Single x 50
  • Burpee x 5

Level 2

AMRAP 8:

  • Box Jump Step Down (24/20) x 15
  • Kettlebell Swing (53/35) x 25
  • Double Under x 50

CASH OUT

Tabata Row (for total distance)

ANNOUNCEMENTS

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3 thoughts on “Thursday Workout: Back Squat, Box Jump, KBS, DU

  1. 285
    3 + 32 rx
    996m

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