CrossFit SJU – Function/Performance
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
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