Crossfit

A) 10 minute alternating skill practice EMOM:

1) 30 double unders

2) barbell cycling practice: 6-8 push jerks @ moderate weight

*If you don’t have double unders, do up to 10 attempts.

If you can do 30 unbroken, practice on either perfecting technique or try 5-10 triple unders

B) 3 rounds of :

1 minute max deadlifts (185/135lb)

Rest 30 seconds

1 minute max box jumps

Rest 30 seconds

1 minute max burpees over the bar

Rest 2 minutes.

Metcon Class

3 rounds for time of

50 calorie row-50 russian kb swings (53/35lb)-50 wallballs