CrossFit

Skill 

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest

MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

Metcon

OPEN 20.2

Complete as many rounds as possible in 20 minutes of:

•4 dumbbell thrusters #50/35

•6 toes-to-bars

•24 double-unders

Spark

4 Rounds Increasing Weight Each Set

SA Suitcase Deadlifts x 8/8

Box Step Up + Down x 8/8

Metcon

EMOM 4

12 Burpees

Into

EMOM 3

20 RKBS #63/44

Into

EMOM 4

12 Burpees

Into 

EMOM 3 

15 KBS