Strength/Skill

EMOM 10 min

1 - 30 sec Jump Rope/30 sec Up Down

2 - Row or Bike, moderately

—rest 3 min—

EMOM 10 min

1 - 30 Jump Rope/30 sec DB Suitcase Deadlift (light), shin height

2 - Row or Bike, moderately

Cool Down

5 min foam roll or stretch

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource