Main – CrossFit
1: Jumping warm up (No Measure)
25 Jumping jacks
High knees
Butt kickers
Karaoke
3 min jump rope practice
2: Rope Climb
3: Metcon (Time)
For time
21-15-9-15-21
Tall Wall Ball 20/14
Wall Ball Sit-ups 20/14
Double Unders
Tall wall ball is 12 feet for men and 11 feet for women. The 12 foot mark is above the metal conduit. The 11 foot mark is the cinder block above the 10 foot painted cinder block.