CrossFit Rise Above – CrossFit
10 Minute Alternating EMOM
Even- 3 Front Squats (start around 60% and build each round)
Odd- 9 Russian KB Swings (72/53)
Complete 2 rounds of the following as fast as possible, rest 3 minutes between sets.
10 Pause Squat Jumps
20 2-1-2 Jumps
20 Scissor Jumps
10 180 Squat Jumps
Start light on the front squats and aim to build each set. Usually a 3RM is aound 90% of your 1RM, but with the short rest you will probably be well under that. Score today is max load on the squat.