1121 Main St, Bryson City, NC 28713

W.O.D. Monday 11-5-2012

"Strengthen Your Brothers"

W.O.D. Monday 11-5-2012

Took this one from CrossFit Football. We will have fun with this.
10 Rounds of:
3 Power Cleans 155/105
1 Max Box Jump
20 yard runner

Take a much time between rounds as needed. For the 20 yard runners, take 10 yards to get up to speed then sprint 20 yards.

Then perform 3 sets of 12 Diagonal Lunges. 6 each leg. Step out 45 degrees then back to center.

Comments: 8

  1. Skye High Littledave says:

    10:09!….and happy for chase’s max box jump!

  2. slink says:

    105 @12:00. 45 lunges , 34 max box

  3. Tbird says:

    46″ box jump PR

    • Diane says:

      22″ box jump PR

    • Jama says:

      Bunch of high flying people. Coach getting cleans in rack position. Rich PR clean 185. Mr. Sale smoking the sprints. Good day to be a coach….and Chase beat me. However we know this is but for a moment. Enjoy while you can big boy.

  4. Coach says:

    Got cleans in rack position….great and excited. Extremely sore from the workout

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