07282020

CrossFit Purpose – CrossFit

Metcon (Time)

5 Rounds

50 Double Unders Scale 100 Singles

10 Double Dumbell Thrusters 50/35

Rest 5:00

250 Double Unders

50 Double Dumbell Thrusters 50/35

Core work & Strength

5 Squat Cleans Building Up By 10 lbs

Then Come Back Down By 10

Aerobic Capacity

Assault Bike

2 Sets 1 Min Moderate Pace + 1 Min easy Pace + 1 Minute Arms

Rest 1 Minute

4 Sets 30 Sec Moderate + 30 Sec Easy + 30 Sec Arms

Rest 2 Minutes

8 Sets 15 Sec Moderate + 15 Sec Easy + 15 Sec Arms

Rest 3 Minutes

2 Minutes Max Effort