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Endurance
5 Rounds For Time:
200m uphill sprint
Rest 1 minute
200m downhill sprint
Rest 1 minute

then
“Alexander”
5 rounds for time of:
31 back squats, 135 lb
12 power cleans, 185 lb
then
Max Vertical Jump

The Vertical Jump is an assessment of anaerobic power based on leg drive from the ground upward. The participant will stand next to the wall, reaching upward while keeping both feet flat on the ground. By using chalk on their hands, they will mark the height that they could reach on the wall. Afterwards, they will descend into a quarter squat position, bringing their hands downward towards their hips in preparation for the jump. Afterwards, they will quickly jump upward and mark the wall with their chalked hand. Results will be based off of the distance between the landmarks established by the participant. Results will be based on inches jumped.

Post your scores to the Whiteboard.

Workout of the Day
Back Squat
10-10-10-10-10
Every 2 minutes
at 60% of 1RM

then
21-15-9 reps for time of:
Wall Balls (20/14)
Burpee Pull-ups

Post your scores to the Whiteboard.

This is an example post generated for you to see how CF Whiteboard works. Edit this post to enter your WOD, write your blog post, delete this message, and publish! Don’t forget to change it to a Public post. Please email us with any questions!

What’s that button in the top right corner of today’s post? It’s a new CrossFit workout tracker for you to use. Click the Whiteboard button to add your score for today’s workout. Each athlete who tracks their score will automatically get an athlete profile on our new Athletes page where you can search your past workouts and track your progress. Use it and let us know what you think!

Workout of the Day
Back Squat
10-10-10-10-10
at 60% of 1RM
then
21-15-9 reps for time of:
Wall Balls (20/14)
Burpee Pull-ups

Endurance
5 Rounds For Time:
200m uphill sprint
Rest 1 minute
200m downhill sprint
Rest 1 minute