Level 1

12 Min AMRAP 20 Front Squats (no rack) 

20 Box Jump-Overs 

15 Front Squats (no rack)

20 Box Jump-Overs

10 Front Squats (no rack) 

20 Box Jump-Overs 

5 Front Squats (no rack) 

20 Box Jump-Overs 

*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of the 12:00.

Level 2

12 Min AMRAP 20 Front Squats (no rack) 95/63#

20 Box Jump-Overs 20/16?

15 Front Squats (no rack) 115/73#

20 Box Jump-Overs 20/16?

10 Front Squats (no rack) 135/83#

20 Box Jump-Overs 20/16?

5 Front Squats (no rack) 155/93#

20 Box Jump-Overs 20/16?

*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of the 12:00.

Level 3

12 Min AMRAP 20 Front Squats (no rack) 135/83#

20 Box Jump-Overs 24/20?

15 Front Squats (no rack) 155/93#

20 Box Jump-Overs 24/20?

10 Front Squats (no rack) 175/103#

20 Box Jump-Overs 24/20?

5 Front Squats (no rack) 195/113#

20 Box Jump-Overs 24/20?

*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of the 12:00.

Level 4 Rx

12 Min AMRAP 20 Front Squats (no rack) 165/103#

20 Box Jump-Overs 24/20?

15 Front Squats (no rack) 185/113#

20 Box Jump-Overs 24/20?

10 Front Squats (no rack) 205/123#

20 Box Jump-Overs 24/20?

5 Front Squats (no rack) 225/133#

20 Box Jump-Overs 24/20?

*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of the 12:00.

Motivation

The most tragic call I received as a Police Officer and the one that still haunts me the most 9 years later is that of a 4 year old that drowned in a community pool during a family birthday celebration.  It was a 4 generation gathering that ended in tragedy.  The four year old drowned at his mothers feet after he had taken off his life jacket to be like his older cousin.  The mom thought it was her nephew playing at her feet because they had the same color shorts on.  Arriving on scene I saw bystanders administer CPR to a life less little body and screaming family.  Paramedics arrived at the same time and they grabbed the child and ran to the ambulance.  I can remember the emotion in their faces.  A grab and run is rare these days.  This is the only time in my career that we gave the ambulance a police escort to the hospital to try and get it there quicker.  Monday night a 2 year old drowned in Coto de Caza in the family pool.  May is National Water Safety Month.  Be sure to set up all safety precautions that reduce the likelihood of such a needless tragedy.  There is a new swim school just a fews hundred yards from the gym called Evolution Swim Academy.  I have my two youngest children currently taking lessons there.  You receive a 10% discount for being a Mission CrossFit member.  Orange County has the highest drowning rate in the Nation.  Make sure your kids, grandkids, nieces, nephews, can swim.  We have great weather and access to lots of water.  Be safe.  Be awesome.

Strength

Jerk 8 min cluster Heavy sets of 2

Strategy

Last Set is very heavy, you should pick weights that you think you can manage to clean though at least the 3rd set.

Get more Awesome: 2 max effort hangs off bar / Quads