CFE:

4 rft:
600m run
16 OH lunges (45/25)
16 box jumps (24/20)
16 sit-ups
16 cal Row/bike

CF:

1. Warm-Up:

30 Seconds
Easy Bike 
Easy Single Unders

Push-up to Down Dog

Moderate Bike
Quick Single Unders 
Active Samson

Faster Bike 
Higher Single Unders
Air Squats

2. Skill Work

Rope Climb Practice

3. Conditioning

“SPIN CYCLE”

AMRAP 18:
3 Rope Climbs
20/14 Calorie Assault Bike
60 Double Unders