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October 19 2016

18
Oct

October 19 2016

crossfit-box-jumps-games

October 19 2016

There’s still time to sign up for the 4-Person Team Community Challenge WOD! It starts at Noon this Saturday, October 22nd. Email david@crossfitstrongsville.com or use the sign up poster at the gym to register your team. Here’s a link to the YouTube video with details.
https://youtu.be/2pkWjEgKVK0

STRENGTH
Good Morning:
4×5
Back Squat:
4×4 at 70% 1RM

WOD
For time:
50 Wall Balls, 20/14 lbs, 10/9 ft
25 Box Jump Overs, 24/20 in
50 Double Unders
40 Wall Balls, 20/14 lbs, 10/9 ft
20 Box Jump Overs, 24/20 in
40 Double Unders
30 Wall Balls, 20/14 lbs, 10/9 ft
15 Box Jump Overs, 24/20 in
30 Double Unders
20 Wall Balls, 20/14 lbs, 10/9 ft
10 Box Jump Overs, 24/20 in
20 Double Unders
10 Wall Balls, 20/14 lbs, 10/9 ft
5 Box Jump Overs, 24/20 in
10 Double Unders
CRX: 20/14 lb to 10/9 ft, 24/20 in JUMP, DUBs
FRX: Pick Weight to 10/9 ft, 24/20 in STEP UP, 3:1 Jump Rope Single
Goal: 12 – 18 Minutes
Coaching: This WOD will reward consistent and intense effort on the first 2 rounds. All of the reps decend in count, so make it through the first few sets by holding onto the medicine ball for a few more reps and keep those jump ropes turning! Try only to rest during transitions or at the top of the box.