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Warm up: CrossFit Warmup x 3, at the end of each CFWU round complete 10 leg swings each and 10 pass thrus
Pre-mobility: Overhead rib mob

Health and Fitness
A. Four sets of:
A1. Strict Pull-Ups x 6-8 reps (add weight if that rep range is easily achievable), rest 60s
A2. Deadlift x 6-8 reps @ 3011, Rest 90s

B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes

Classic:
A. Four sets of:
A1. Strict Pull-Ups x 6-8 reps (add weight if that rep range is easily achievable), rest 60s
A2. Deadlift x 3-5 reps @ 3011, Rest 90s – suggested loading 70%, 75%, 80%, 85%
B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes

D. Mobility = Lacrosse ball smash shoulders