Group: 3 in 3
Jumping Jacks
Air Squats
Abmat Sit-ups
Strength: 15’ to complete 3×5 Back Squat at 70-80% of 1RM
WoD: 15’ AMRAP Team WoD
I Go / You Go format (only one person works at a time, much finish entire round before tagging in/out)
10 Back Squats (from rack) 95/65 a) 75/55 b) 55/35
5 Box Jumps (24”/20”) a/b) step ups
15 DUs a/b) 45 Singles
Coach’s Notes: Go here -> https://crossfitdynamo.com/movement-instruction/ for a refresher on any of the movements above.
MOB: Roll Posterior Chain and Quads / Mash Achilles