December 10, 2016

A. Warm Up

​7-10 Minutes of a game and/or dynamic movement. Then begin setting up for the work ahead. 

B. Metcon (Time)

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

*Courtesy of CrossFit Invictus 

RX+ 
32/24
30/20

RX
24/16
20/14

Scale as needed