Main – CrossFit

Skill Work

Metcon (3 Rounds for reps)

10 min Thruster skill work. Focus on full ROM and fast cycles

3 attempts at max reps in 30 seconds (95/65)

Metcon

Metcon (Time)

4 Rounds for time

50 Double Unders

25 KB Swings (53/35)

12 Toes to Bar

2 Rope Climbs

Optional Accessory Work

Split Jerk (Work heavy doubles, can use blocks)