12X2 Box Jumps @ 80% of Max Height Box Jump.
2 Box Jumps Every Minute on the Minute

Conditioning:
A. 6:00 AMRAP
10 Power Snatch 115/75
35 Double Unders

B. 6:00 AMRAP
10 Overhead Squat 115/75
10 Box Jumps 24″/20″

Wod 1:
3 rounds + 20DU’s RX
WOD 2:
3 rounds 95#

Complete as many repetitions as possible for each exercise.
2 minutes/exercise. 2 Rounds.
Post total number of repetitions:
Push-ups
Wall Balls 20#
Sit-Ups
Ring Dips
Stairs

Skill work

Sled pull 4x25y at 150#
Then
Double unders max rep (4 attempts)
Then
7-7-7 front squats

I never did 7rm on front squat, so I guessed. I probably could have gone 10-20 more lbs.

Cash out: shoulder mobility

Gate Sprint
10,9,8,7,6,5,4,3,2,1
Pull ups
Gate Sprint
10,9,8,7,6.....
GHD
Gate Sprint
10,9,8,7,6....
Box jumps
Gate Sprint

Did last thurs WOD

10 Deadlift 275#
20 pull ups
30 box jumps 24"
40 1.5P KBS
50 Double unders
40 KBS
30 over box
20 pull ups
10 deadlift

At Woburn Crossfit (MA)

5 rounds 1 min rest between rounds
3 Power clean 135/95
6 hand release pushups
9 bw squat

311rx’d

10 Rounds

10 DU
10 Burpees
100M Run

FRAN

21-15-9
Thrusters #95
Pull Ups

8 Min AMRAP

8 Push Up's
10 Med Ball Cleans #20
12 Sit Up's

5 Rounds + 28 Reps

Front Squats - FS

10, 5, 5, 3, 3, 1, 1, 1

95, 115, 135, 155, 175, 195, 205, 225, 230F