CrossFit Jumiors
Skill/WU – 5 x 5 weighted depth jump – From a box (pick a height that you can safely descend from) with a KB or plate (just enough weight to challenge position) in the front rack jump off the box and hold a squat for 2 seconds at the bottom before jumping as high as you can. Follow each set of 5 with 5 strict Toes to Ring.
WOD
For time:
45 – OH Plate lunge – 35/25# (each leg is 1)
35 – Pull-up (Mod with a red or black band only otherwise sub ring rows)
25 – Wall Ball – 20/14# – 9/10’
15 – Box Dips – box is high enough for you to achieve 90 degrees without your butt on the floor
5 – Push-up
15 – Box Dips
25 – WB
35 – Pull-up
45 – OHPL
