10 rounds each
Even minutes perform 5-7 Burpee box jumps (24/20)
Odd minutes perform 1-3 Muscle-ups
Record total reps for each
Swamp Monster 4
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54 Calorie row
3 rounds for time
18 Burpee box jumps (24/20)
36 Back squats (95/63)
Sprintervals! is coming....
This Sunday is our One Year Anniversary Party at CrossFit A1A!
All classes at 305 are cancelled.
Join us at 11am for a WOD followed by a BBQ.
Everyone is invited and welcome!
Front Squat 5-5-5-5-5+ (45-55-65-75-85%)
Rest as needed
5 rounds, rest exactly 1 minute after each
10 Unbroken front squat (135/73)
10 Step down box jumps (24/20)
2 minute AMRAP
Burpee box-jumps (same box)
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