CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function / Performance

A.

Standing Broad Jump (Build for max distance in 6:00-8:00)

*If needed, modify to

– Barbell Hip Thrust

@11×2; 5-7reps x 3-4sets; Rest 1:30

Metcon (AMRAP – Reps)

Partner WOD

Within a 10:00 window

1 Mile Run (800m/each)

AMRAP DB Power Snatch, 50/35 or 35/20 (alt. every 10)

Rest 3:00

Within a 7:00 window

1k Row (500m/each)

AMRAP Wall Ball Shots, 20/14 @ 10’/9′ (alt. every 10)

Rest 3:00

Within a 4:00 window

40 Box Jump (SD), 24″/20″ (partition as needed)

AMRAP Toes to Bar / Hanging Knee Raises (partition as needed)
*Note total reps & partner name

*Modify as needed