Spring Step – CFS

Nov 9th, 2017

Category: CrossFit

Spring Step – CFS

Denise – light on the feet!

We still need help this weekend!
We are still looking for judges on SUNDAY and would greatly appreciate any support from anyone available! Please click here to sign up.
Also, we will be moving gear and setting up equipment on Friday afternoon/evening and could use all the extra hands we can get! If you’re available to help out, please just show up and we will find a job for you. Thank you in advance for all of your help!

Warm-up
2 Rounds
45s work/ 15s rest
Kettlebell cross chops (right) – demo video
Kettlebell cross chops (left)
Goblet squat hold
Inchworms

Strength
Deadlift*
2-2-2-2-2

*Between sets complete 5 Weighted Seated Box Jumps

WOD
20 Toes to Bar
30 Box Jumps
40 Kettlebell Swings (1.5,1)
50 Wallballs
40 Kettlebell Swings
30 Box Jumps
20 Toes to Bar

Level 2- (1,0.75)
Level 1- (0.75,0.5) 10-20-30-40-30-20-10
ADV- 27/24” box jumps; 30/20 wallball

DISCUSSION 2 Comments

  1. Jason Barrow 11/10/2017 at 2:11 am

    Deadlift: 135×2
    WOD: 10:00 Rx

    I know most of the crew took tonight off to rest, but if anyone has a better way to build up some confidence for the weekend than beating Jill on a wod I’d love to hear it. No regrets.

  2. Crowley 11/09/2017 at 2:13 pm

    deadlft: 335#
    wod: 10:09 rx