CrossFit
Main:
A. Double-under skill development ~10 min.
1. bounding
2. timing/tempo
3. cadence/putting it all together
B. AMRAP 12 min;
6 strict pull ups (any grip variation)
12 push presses
50 double-unders
Lvl6: unassisted, 95/65# (40-50% 1rm PP), 50 DU (150+)
Lvl5: band, 75/55#, 40 DU (100+)
Lvl4: band, 65/45#, 30 DU (75+)
Lvl3: band, 55/35#, 20 DU (50+)
Lvl2: band, 45/25#, 10 DU (30+)
Lvl1: ring row, 35/15#, 50 SU
