Strength

Front Squat 8-5-5-3-3-3-3

Work up to a strong effort 3 rep front squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.

WOD

6 Rounds for time

200M Run
15 Box Jumps 24/20″
15 Push Ups

Workout notes: Scale the box jump by height or by performing step ups if you are worried about making the jumps following the run.   Rebounding the box jumps will be faster but metabolically challenging.   Try jumping up and stepping down at a constant pace.  Don’t forget if you are new to CrossFit you can also scale the volume by performing 3-5 rounds.