Laveen CrossFit – CrossFit

– More of a Crossfit style kind of wod today, how fast can you move your body weight plus comfortably cycle some workable weight. Stuff we’ve been doing these past 2 weeks,now to put them to the test. Strive to go Rx on today’s wod if its in your wheel house, if its not that’s okay, go heavier then you usually do, squat fast and end the week off right!

Metcon Prep

Warm-up (No Measure)

spend 8 minutes warming up to metcon weight

-in between sets get some banded activation in.


Metcon (AMRAP – Reps)

For Max Reps:(Record C&J only)

10 rounds: 1min on/1min off

– 20 Air Squats

-Max C&J w/ remaining amount of time(135/95)





-Empty Bar(dont drop and empty bar)