Thursday 140717

Vise / ViseDowntown

-Warm up-

10 minutes prior:
20 single unders
20 right foot single unders
20 left foot single unders
20 alternating single unders
20 backward single unders
10 double unders

5 minutes prior:
2 Rounds:
10 alternating Renegade Rows
10 alternating Punter's Kicks

-Olympic Lifting-

Clean & Jerk -
80% x1, 85% x1x3, 80% x1

-Strength-

Bench Press - 3-3-3-3
super set with
Dumbell Rows - 4x8 (sets across)

Complete on a 3.5 min clock.

-Conditioning-

For time:

500 meter row

50 double unders

25 burpee touch to 6 inch target above reach

-Cool Down-

Sit-and-twist
Sit-and-reach
Arm circles 

Need a little extra help with Double Unders? 

Take a peak at this video from CrossFit.com

Double Unders

Post all results to comments.