Mobilize, then:
A.
Five rounds at increasing intensity of:
20 Double-Unders or 40 Single-Unders
Peekaboo Swings x 3-5 reps
10 Air Squats
Please incorporate nasal breathing for this piece. This is designed to give you some touches on common movements in CrossFit and include gymnastic skills while keeping intensity low so you can focus on movement quality.
B.
Take 10-15 minutes to build to today’s 1-RM Dead-Stop Front Squat
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk x 2 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%
D.
Complete rounds of 15, 12 and 9 reps for time of:
Calorie Row
Thruster
Toes-to-Bar
95/65 lbs
Rest until the running clock reaches 12:00, and then…
For time:
10 Dumbbell Thrusters (50/35 lbs)
9 Muscle-Ups
10 Dumbbell Thrusters
7 Muscle-Ups
10 Dumbbell Thrusters
5 Muscle-Ups