| Warmup 2 rounds 5 3 second up 3 second down tempo front squats up to wow 20 arch ups 20 hollow rocks Then Go through the whole kipping warmup |
| CrossFit Workout 3:00 on 1:00 rest for 5 rounds 8 front squats 115/75 6 kipping pullups max bike calories in remaining time Rx+ do 2 ring muscle ups Hold yourself to a high standard on the squats! |
| Cooldown 1:00 couch stretch/side 1:00 lat smash/side x 2 rounds |
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