The Daddy Mac Will Make You, JUMP! JUMP!

Find Your Max Height Box Jump... Uh Huh, Uh Huh

For Time:

• Run 800m
• Then Immediately Do 2 Minutes of Each of the Following for Max Reps-
  Ring Dips
  DB Thrusters 45's/30's
  Sumo Deadlift High Pull 95/65
• Run 800m

Overhead lunges are a great way to work on midline stability and the strength of your lock out at the same time.  Simple yet miserable.

Comments

[Pat H.]

Justin, when do we get to learn how to do this???

http://www.youtube.com/watch?v=_4s2H9cH7Sw&feature=player_embedded

[John Michelmore]

Cyril, nice to see you again. Yeah, know what you mean about where you work out can mean all the difference in the world. Hope things stay well in SF. Come back soon, so I can have someone to beat! Oh, and good luck in trying to get Kenso to fit into the workouts down there! :o)

[Cherie]

Rest day tomorrow so if anyone is interested in scrapbooking tomorrow morning come by. I'll be wkg on Halloween and Crossfit pages. Text or call 916-803-2069 for address and directions.