Warm Up
Group Dynamic
Skill
Movement Demo
Metcon
AMRAP 4
500 m Row
10 Burpee Box Jumps
20 Knees to Elbows
30 Shoulder to Overhead (115/75)
40 KB Swings (55/35)
50 Double Unders
Rest 3 mins
After the 3 min rest, repeat for AMRAP 6
After the AMRAP 6 rest for 3 mins, and repeat for time
Record reps for AMRAP's and time to finish
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