Crossfit
A) 12 minute alternating EMOM
1) 50ft kb front rack + overhead lunge
*One arm in front rack, one arm overhead.
Switch arms on consecutive rounds
2) 6-8 strict straight leg toes to bar
3) rest
B) For time:
30 double unders
12 squat snatches
60 double unders
9 squat snatches
90 double unders
6 squat snatches
120 double unders
3 squat snatches
*(135/95lb) for round of 12 and 9
*(155/105lb) for round of 6 and 3
Rx-Plus
A) 6 around the world strict toes to bar (3/side)
B) 155/105lb to 185/135lb