BRING BOWE HOME WOD
4 ROUNDS FOR TIME:
30 Kettlebell swings @ 53/35lbs
9 Box Jumps @ 30/24″
6 Front Squats @ 155/115lbs
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CrossFit HQ WOD:
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CrossFit Football WOD:
On the Minute:
Perform a standing double broad jump and 3 power cleans at 80% of 3RM for 10 minutes
*Double broad jump is two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump. Minmimum distance is 12′ / 3.6 meters each round.
*For each round you do not jump the minimum distance, perform 10 evil wheels after the workout.