Good luck to everyone competing at Rep Your Box 4 today!! If anyone who isn’t competing wants to go and support your fellow members: Jacksonville Ice and Sportsplex 3605 Philips Hwy All day Saturday and Sunday! Check the Southeast Fitness page for heat times for Total Control Teams! CFTC West is closed! Head to the…
CrossFit Total Control at Rep Your Box 3
20 min skill work and mobility
for time:
3 rounds
30 wall-ball (20/16)
30 kettlebell swings (55/35)
then
5×10 hip extensions
Jake vs. Fran at Rep Your Box 3
bench press 5×5
close grip bench 5×10 (50%)
then
14 min amrap
10 v-seat
10 resisted pushup
10 ring row
10 ring dip
Handstand walk skill work
then
5 min max distance handstand walk
or
5 min max partner wheelbarrow walk
then
for time:
1000m run
30 strict hspu
1000m row
Nate, Chase, Leah, Annie, and Jordan playing (impartial?) referee at Rep Your Box 3 back lever skill work then 3 rounds (fight gone bad style) min 1 max effort squat clean (135/95) min 2 200 m run min 3 50 double unders min 4 max effort strict pull-ups min 5 max effort thrusters (135/95)…