Group warm up
Dodge Ball - 3 rounds of 3 min play time
(every time you get hit by a ball or someone catches your ball, you have to do 5 burpees, the team with the fewest amount of burpees wins)
Skill:
Goat work (time to check that board and see where you're at)
Metcon: (CF Liftoff Event #3)
Complete as many rounds as possible in 15 minutes of:
25 pull-ups (L1 - jumping Pullups)
50-calorie row
100 overhead squats (empty bar)
50 box jumps 24/20, L2 - 20/12
25 pull-ups
*depending on class size, a few athletes may switch the rower and box jumps (determine this prior to the Metcon starting)
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