SKILL/STRENGTH

10 Minutes – Shoulder Mobility

10×2 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