12042019

CrossFit Purpose – CrossFit

Warm-up

2 min bike of choice

10 windmills

Then

Quad stretch, glute stretch, banded shoulder stretch

Strength/Skill

3 rounds

10 jumping air squats

10 Romanian Deadlifts (working weight)

10 push ups

Metcon

Teams of 2

10 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 Mail Box sprints (down+back is two reps)

Switch After Fully Completed Rounds (5 Each).

In the absence of a teammate, complete as Work/Rest for 5 rounds (time to completion is your next rest).