9 minutes in each station – 4 minutes to transition to the next. You will do one warm-up depending on your start station. Start stations will be assigned.
- We will be working towards a heavy single for the day. Experienced CrossFitters…. don’t be chasing your 1 Rep Max here. Work to a smart single based on the rest time given and our current program.
- If you are newer to CrossFit, focus on form and technique rather than max loaded singles
- As Many Rounds/Reps as Possible
- Every minute, stop what you are doing and perform Air Squats
- Movements: Box Jumps and Dumbbell Hang Power Snatch
As Many Rounds/Reps as Possible