Front squat 3x5 @ 40-50

20 @ 10-30 heavier than last week

 

4 Rds for reps:

2 Min ME:1 Min Rest
5 Toes 2 Bar
5 Shoulder to Overhead @ 95/65
5 Box Jump @ 20/16 (tire)

Level 3: 50% of 1RM S2OH (or C&J) if your 1RM > 220/150
Box Jumps @ 30/24


NEW SCALE: Toes 2 Bar will be done while laying on the turf with the barbell locked out above the head. The toes will be raised all the way to the bar.

Competitor Homework - please check the board

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource