12.20.18

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