Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Jack in the Box
With a running clock
Teams of 2.  One person works while the other rests. Except for the sandbag run! Divide the reps as you like>
AMRAP 25
30 Wall balls (20,14)
3 Rope Climbs or cargo net climbs
30 Box Jumps (24,20)

@ Minute 25 800m Sandbag run together (50,35)

*There will be 2 scores for this WOD. Rounds + reps for the triplet and the total time after the sandbag run.

*Scale the wallball so you can hit 10 reps unbroken.
*Scale the height of the box jump as needed.
*Scale the height of sandbag as needed.

Post WOD:
Agile 8

CFS Brief:
Day 27 WLC

Double Under Seminar (1 spot remaining)
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.

The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)

Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm 
Cost: $65
Registration is limited to 15 and only open to CFS members

Link to the event flyer

Link to Registration