PHOTO: CrossFit Massapequa Coach, Clemente M. taking a well deserved break during one of our Saturday Partner WOD’s. Thank you for all you do Coach C! It is a pleasure to have you as a part of the CrossFit Massapequa family!
4 SETS OF 1:00 ON/1:00 OFF OF EACH*:
BOX JUMP OVERS (24/20)
* Alternate between movements. For example, 1:00 of BJO’s followed by 1:00 of rest, then 1:00 of Double Unders follows by 1:00 rest. Each movement is to be done 4 times each.
4 RFT: (16 MIN CAP)
20 BACK SQUATS (135/95)
10 SHOULDER TO OVERHEAD
** EXTRA CREDIT **
3 ROUNDS (NOT FOR TIME):
200 METER FARMER’S CARRY (70/53)
7 STRICT PULL-UPS