Part 1:
For Time:
20 Box Jumps
20 Burpees
20 Jumping Pull Ups
20 Lunges
20 Calorie Row
10 Box Jumps
10 Burpees
10 Jumping Pull Ups
10 Lunges
10 Calorie Row
Part 2:
7×3
Front Squat
*Less than 2 minutes between sets
Part 3:
4 Minutes
Max Weighted Plank Hold (25/15)
*Athlete may rest as needed throughout the 4 minutes
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Give THIS a read regarding Front Squats. Part 2 is HERE. Such a gamechanger for Crossfit!