Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 minutes to establish a 3 rep as heavy as possible set

Conditioning: Take it outside!!!!

AMRAP 12 of –

  • 21 Lunge Steps with Plate locked overhead (45/25lb)
  • 15 KB swings (24/16k)
  • 200m Run

Click here to sign up for today’s class.


Looks like CFJC made it onto the CrossFit Mainsite again with a picture from Ro at RECON Photography.