CrossFit:

4 rounds of:
Split Squat 4-6 reps (challenging but NOT max effort)
rest 15-20sec.
Tall Box Jump (High as possible)
3min. rest

THEN:
“Death By Burpee Deadlifts”
(for example
min. 1 will be one rep
min. 10 will be 10 reps)

WhipCON:

warmup:

15 min of Running, Rowing, Skiing or Jump Roping

WOD:
Four rounds of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups (scale: burpees)

CrossFit Mean Streets
Downtown Los Angeles

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