A. Warm Up
Mobility and activation:
60 seconds each side:
3 rounds of:
10 box jumps
10 calorie row
Scoring: Not Scored
B. 20 minute EMOM of Double-Unders, Burpees, and Rope Climbs
Every 1 minute for 20 minutes (4 rounds):
4 Rope Climbs 12 feet
Minute 2 and minute 4 are reward based minutes. If you complete the Dubs under 60 seconds you do only 8 burpees... If you don't you get 16. Same goes for the rope climbs.
C. For Time: Hang Power Cleans, Box Jump Overs, Push Presses, and Hang Power Snatches
Time Cap: 20 minutes
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)