Bon Bon’s B-day WOD 46 yrs old on 5/11

CROSSFIT

Strength:

Back Squat 4×3 @ 80%

Metcon:

11 min AMRAP

5 Curtis P’s (65/95)

46 Double Unders

*Curtis P’s: Power Clean, R Lunge, L Lunge, Push Press

ON-RAMP/MASTERS

Skills: Row, Air Squats, Sit-ups, Push-ups

Metcon: 

For time…

500 meter row,

then, 3 rounds of …

20 Air Squats,

10 pull-ups/Ring Rows,

10 Push-ups.