:20/:10 x 16 (Cycle through)
Jump Rope (Singles or doubles)
Roll out calves x 60s Each
Rollout quads x 60s Each
Tactical frog x 60s
B1: Front Squat (4x3@75%)
B2: Weighted Pull-ups (4xAMRAP )
Post highest reps completed at 10lb for guys and 5 for girls. Modify to strict pullups without weight if needed.
Start a new round every 4 minutes for 16.
C: FFS WOD (Time)
Burpee Box Jump Overs
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)