Kosch
Workout of the Day
A.
Tempo Front Squats
Every 3 minutes, for 15 minutes (5 sets): 6 reps (32X1) at 60%
B.
Death by Burpee Box Jump Overs
Min 1: 1 BBJO (24 / 20)
Min 2: 2 BBJO
Min 3: 3 BBJO
Continue this sequence until you can no longer get the designated number of reps within the minute.
Every rep counts toward your score, so even if you know you will not be able to get the number of reps needed to move on to the next minute, getting as many as you can will aid your score.
Last done: January 2015
C.
Optional
Every 90 seconds, for 15 minutes (10 sets): 200m sprint
Free CrossFit 101 class tonight at 7:30 PM! Have you told your friends and family how much CrossFit has changed your life? Tell them to join our community and give it a shot!
Look, feel and perform at your best! January 2016 Paleo Challenge Starts Today!!! You can still sign up HERE.