Box Squats
2,2,2,2,2,2,2,2,2,2
Ten sets of two box squats to just above parallel with 45 seconds rest between efforts. Weight should be between 50-60% of 1RM. For W2S athletes, make it as close to 55% as possible.
W2S - 100 Box Jumps for time (24/20)
W2E - Run/Row 5Km
Meet at CFMHQ at 0600...Box Squats start at 0615.
Post weights to comments.
I got quote back from Rogue, have to decipher the discount, but we should be close now.
Hi. I just got stationed at Lakenheath and I want to get info on Crossfit in the area. Please email me @ hodges019@gmail.com. Thanks!
ReplyDelete65lbs
ReplyDeleteW2S - 4:58
87 lbs.
ReplyDeleteW2S- 5:26
Welcome Becky. PM sent.
ReplyDeleteWOD: 55% Box Squats: 84 kg (184 lbs)
SWOD: 100 Box Jumps 3:12
EWOD: For we non-military/dependapotomus crowd, does the 5k start at 1500 today?
MrMayo, you're a beast!
ReplyDeleteEWOD...continued...
ReplyDelete5k: 20:05 (PR)
(And yes it was at 1500)
Ling, kamsahamnida for the compliment!
87 pounds. W2S-6:36
ReplyDelete75 lbs
ReplyDeleteW2S: 6:19 (I sucked this one up)
W2E: 2.5 km in 15:55 (ran out of time)