09/06/2019

Underbox CF – CrossFit

Warm-up (No Measure)

WARM UP

2 RDS

200 M RUN

5 Inch Worms

10 Box jumps

10 Dumbbell Clean and jerk (5/5)

Metcon (Time)

21 Dumbbell Step up overs 50/35 to 24/20

5 Rope Climbs

50 Double Unders

15 Dumbbell Step up overs

3 Rope Climbs

50 Double Unders

9 Dumbbell Step up overs

1 Rope Climb

50 Double Unders

Metcon (Time)

21-15-9

Thrusters 95/65

Calorie Row

Burpee over rower

12 MIN TIME CAP. If you finish before the time cap, move on to your clean and jerk. If you dont, stop, and move on to your clean and jerk at 12 MINUTES.

Part two!

You have until 15 MINUTES to find a heavy single Clean and jerk