Warm Up:

4 Laps or 500 meter row
For Reps:
3 minute Jump Rope
As Many Double Unders or Singles in 3 minutes.
3 rounds
5 Burpees
10 Hollow Rocks
10 Lunge switches each leg

Metcon (Time)

28 minute time cap!
Inspired by CrossFit Belfort
A.) 3 Rounds
15 Cal Row
15 Toes To Bar
15 Burpees
15 Air Squats

B.) 2 Rounds
50 Russian K.B. Swings 70#/44# *this is not all the way overhead.
50 Double Unders or 150 singles

C.) 1 Round
40 Handstand Push ups or *Scaled 55 Wall Balls 20#/10# *if you can go unbroken go unbroken as far as you can....goal is to reach 70+ immediately once you finish Unbroken Push ups 20+ is the goal.


Rx+American K.B. Swings