CROSSFIT

Skills: 10 to 15 minutes of Skill Development.

*Use this time to work on any skills: handstands, double unders, kipping, etc.

Metcon:

For time…

1000 meter row,

then without rest, 3 rounds of…

10 Wall Balls (14/20),

20 Sit-ups,

30 Double unders.

 ON-RAMP/MASTERS

Skills:

Deadlift, Burpees, Sit-ups

10 Minute Amrap of……..

5 Deadlift,

8 Burpee’s,

10 Sit-ups.