Congrats to Ben (Nocatee) and Erin (Texas) who placed 8th and 11th at Regionals and are on their way to Sectionals! Look for Big Ben to place high at Sectionals (The Dirty South) in Jacksonville in April/May.
Still awaiting good reports from the local Gate River Run from quite a few of our local CF'ers.... keep up the good work!
Warm Up:
20 PVC Good Mornings
20 Supermans
20 Jumping KB Swings w/Med Ball
20 Box Jumps
(2 Rds)
Sport:
Vertical Jump Test -
30 in a Minute
(2 Rds)
WOD: CrossFit.com Main Site
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Emmalee - one of our local Jacksonville Junior Volleyball Athletes who travels on the National 16yr old team
1 comment:
7 rounds 95#
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