July 16, 2019

CROSSFIT
Weightlifting
Snatch Pull + Hang Snatch (10X1)
Perform as an EMOM, building each set.
Metcon
It Just Gets Better (Time)
Run, 200 m
25 Double Unders
Run, 200 m
25 Kettlebell Swings, 53/35 lbs
25 Double Unders
Run, 200 m
25 Box Jump Overs
25 Kettlebell Swings, 53/35 lbs
25 Double Unders
200 Runs
25 Pull-ups
25 Box Jump Overs
25 Kettlebell Swings, 53/35 lbs
25 Double Unders

SWEAT
Skill
Double-Unders
Spend 10 minutes reviewing and practicing double unders.
Metcon
Metcon (Time)
Partner THREE

With a partner complete:
3K Row
300 Double Unders
3 miles Assault Bike
Partner may compelete movements in any order they wish.

Rx+ if completed alone.