Every minute on the minute perform:
5 Box jumps (24/20)
-Then use the rest of the minute to complete max rep KB swings.
-Continue this sequence until you complete 100 KB swings.
Strength: Front Squat 12 x 1 with 5 seconds rest
For front squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 12.
Use 80-85% of 1 RM Squat
Tabata Double Under WOD Demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov]
“Not Me!” from Triangle CrossFit
“Being a professional is doing the things you love to do, on the days you don’t feel like doing them.”~Julius Erving