CFL 3/6

Skill: 4 Rounds
12 to 15 KB Russian Swings
Rest :30
6 to 8 Pull Ups (Use Rouge Bar for first scale then challenging Ring Rows
Rest :30
5 Box Jumps (Build in height across sets – ONLY IF COMFORTABLE)
Rest :90

WOD: 11 min AMRAP
10 Plate Ground 2 Overhead
8 Burpees 2 Plate
50 Jump Ropes

Score is weight/rounds + reps

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