Grand Mesa CrossFit – CrossFit

Accessory Work

Max Depth Jump (Distance)

https://www.youtube.com/watch?v=egnoXByP6ck&feature=youtu.be

The depth jump is performed when an athlete drops off a box, lands briefly absorbing the shock, and then immediately jumps as high as possible. The landing period (or amortization phase) is usually less than 0.2 seconds.

Weightlifting

Front Squat (2 Rep Max)

Metcon

Metcon (Time)

For time

3 Rounds

20 Box Jump Overs 24/20

Forward Bear Crawls 25 ft

Backward Bear Crawls 25 ft

15 Calorie Row