CrossFit South Rockland
www.AMRAPFitness.com
Friday, March 22, 2013
Friday Week #3 Speed
Warm up
2 minutes jump rope
Vertical jumps
Power jumps
Broad jumps
GHD sit ups
Skill
Box jump for height
WOD
Buy in:
50 toes to rings
10 minutes to find your max height box jump
Cash out:
50 toes to rings
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