12/7/2017 | Cable CrossFit

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Warm-up

3 Rounds
30 Double Unders
20 Alternating Lunges
10 Squats
5 Kipping Swings

Metcon (Time)

Three rounds for time of:
20 Box Step-Ups with 35/25 lbs. DB in front rack position
15 Box Jumps
10 Pull-Ups
(To correctly perform a step-up, maintain a vertical posture – shoulders over hips, knees and ankles – and drive your top heel into the box to power the step-up. Do not jump or drive off of the ground with your back foot. Alternate legs.)

Cash Out

1000m Row (Time)

Max Effort 1000m Row

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