Warmup start this at 10:00
3 Rounds
12m suitcase carry/side up to wow
10 kipping knee raises
20 double unders

CrossFit Workout start this at 20:00
For time and load:
6 Rounds
12meter unbroken suitcase carry/side (AHAP)
10 box jumps
8 toes to bar
rest 1:00 in between rounds

rx+ 12 of everything

2 scores: time to completion, and weight on the carry

Accessory Work start this at 45:00
3 sets of:
10 dumbbell seated cuban press, slow and controlled
50 banded pullaparts

Cooldown start this at 55:00
1:00 forearm smash
1:00 heart opener

Coach’s Note
25-30% of your deadlift would be a good goal for the suitcase carry. 12m is one length of the floor. Feel free to break the handles out. 🙂 The toes to bar and box jumps should be unbroken, but challenging to keep that in the later rounds.

20:00 bike test
20:00 for max cals.

Anything above 315 for guys and 250 for ladies would be… gnarly.

Pay attention to your average cadence and wattage.