Warm-Up (Squat) (No Measure)
Complete 3 Rounds:
Goblet Squat (3sec pause) x 5
Rest 2sec
Seated box jump x 5
Rest 20sec
KB Reverse Lunge x 5 each leg
Rest 20sec
Double-Under x 20
*Increase height of seated box jump each round
Back Squat (5@65% – 5@75% – 5+@85%)
*Utilize heaviest recorded squat from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%.
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 7 minutes of:
5 box jumps
3 cleans
24-in. box, 155 lb.
30-in. box, 225 lb.