SKILL/STRENGTH
10 Minutes - Shoulder Mobility
10x2 Push Press @ 85%
WOD
Rx
4x 3:30 Minute Rounds:
5 Muscle Ups
15 Box Jumps (30/24)
1 Rope Climb
25 Double Unders
AMRAP Toes to Bar
-Rest 1 Minute between rounds.
Final score will be total reps of T2B. Scale any movement if you get to a point of no T2B's.
L2:
4x 3:30 Minute Rounds:
2 Weighted Chin-Ups / 2 Weighted Dips = 1 MU (10/10 total, +10% BW)
15 Box Jumps (choice)
1 Rope Climb
25 Double Unders/65 Singles
AMRAP Toes to Bar
L1:
4x 3:30 Minute Rounds:
2 Chin-Ups / 3 Dips or Push Ups (10/15 total)
15 Box Jumps (choice)
1 Rope Climb
25 Double Unders/65 Singles
AMRAP Knees to Elbows, Knees to Chest, L Raise, Laying Toe Touch
CROSSFIT ENDURANCE @ 6:30am
Mile warm-up
200, 400, 600, 800, 600, 400, 200
Rest is 10 seconds per 100
Mile cool down
5k pace
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