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20 Min Strength/Accessory-

3 Rounds:

  • 8-12 Barbell floor press

(Level 1: 95/65)

(Level 2: 115/75)

(Level 3: 145/85)

(Level 4: 185/105)

 

  • 1 Min D-ball hold (3 D-ball squats every 15 seconds)

(Level 1: 60/30#)

(Level 2: 100/60#)

 

  • 8 Barbell squat jumps w/pause @parallel (Toes forward)

(Level 1: No weight or 20# training bar)

(Level 2: 45/35)

(Level 3: 75/55)

 

Conditioning-

Complete for time: (10 Min Cap)

21-15-9

Wall balls (20/14) 

Tuck jumps

Plate ground to Overhead (45/35)

–Then @10:00 on clock–

75 Abmat sit-ups 

50 Flutterkicks

25 V-ups

*Workout is scored as two separate times

Cascade Crossfit

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