Crossfit

2 minutes on 2 minutes off:

10 hang power clean + jerks (75/55lb)

30 double unders

15 air squats

In remaining time max calorie row

*Workout ends when you complete 100/80 calories

*10 round cap

*Scaling options: 8 hang power clean + jerks-30 single unders- 10 air squats

*Goal is to have 40-60 secs on the rower each round. If you don’t, scale buy in reps accordingly.

B) Mobility: thoracic spine extension, choose your implement – peanut/ gemini – Roller – slamball

(- Optional: add 45/25 plate as a cookie)

Rx-Plus

95/65lb