Party Palace

CROSSFIT

TESTING
1 RM deadlift

7 reps @ 50%
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1
1
1

WOD
3 rounds for time:
50 double unders
30 wall balls 10kg / 6kg
10 heavy KB swings

BOXFIT

#1. 3 x 30 second AMRAP
10 straight jabs
10 high jabs
10 squat jabs

#2. 6 min partner AMRAP
6 partner shuttles
100 jabs (50 each)
50 sit-ups (25 each)

#3. 6 min partner AMRAP
30 air squats (15 each)
50 kicks (25 each)
30 skips/double unders each