Friday

Warm-up
Warm-up
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt Groiners
20 Shoulder Taps

Into…

AMRAP x 5 MINUTES
8 Single DB Front Squat
8 Single DB Push Press
10 Scap Pull-Ups
20 Single Unders

Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest
MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Workout
Crossfit Games Open 20.2 (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Warm-up
Mobility