Warmup:

1:00 Jump Rope

30 Calf Pedals in Down Dog

10 Hollow Rocks

5 Inchworm Push Ups

10 Bow to Bends

1:00 Jump Rope

10 Plank Shoulder Taps

:20 Handstand Hold

Barbell Warmup – With an empty barbell and hands in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, press, push press, push jerk

WOD:

Every 4 Min for 8 Rounds:

50 Double Unders

3 Wall Walks

Clean & Jerk*

*C&J weights and reps:

Rounds 1 & 2 – 5 @ 60% of 1RM

Rounds 3 & 4 – 4 @ 70%

Rounds 5 & 6 – 3 @ 75%

Rounds 7 & 8 – 2 @ 85%

Video courtesy of Skyline CrossFit.

Try to keep a steady pace on your dubs so your heart rate doesn’t get too high.  This will hopefully allow your breathing and heart rate to be a little calmer when knocking out the wall walks.  Then, make a good attack on the C&Js each round.  Finish before the 3:00 mark per round, you get some rest.

Scaling Options:

Dubs -> 100 Single Unders

Wall Walks -> Wall Walk to 20” from wall -> 8 Alt Plank Shoulder taps per Wall Walk (ELITE: 15’ Handstand Walk)

Cool Down:

60 Calf Pedals in Down Dog (slow)

Thread the Needle Stretch – 1 min per side