9AUGUST18

CrossFit Rise Above – CrossFit

Warm-up

Metcon

Metcon (Weight)

10 Minute Alternating EMOM

Even- 3 Front Squats (start around 60% and build each round)

Odd- 9 Russian KB Swings (72/53)

then…

Complete 2 rounds of the following as fast as possible, rest 3 minutes between sets.

Plyometrics:

10 Pause Squat Jumps

20 Skaters

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.

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