CROSSFIT

MetCon

A) EMOTM 16 Minutes of:

Minute 1: 15 Wall Balls (W: 14/9 M 20#/10′)

Minute 2: 12 Burpees

Minute 3: 12 Box Jumps (20/24″)

Minute 4: 15 V-Ups

**Repeat for 4 sets**

REST 5 Minutes

B) EMOTM 15 Minutes of:

Minute 1: 30 Double Unders

Minute 2: 20 KB Swings (35/55)

Minute 3: 5-10 HSPU

**Repeat for 5 Sets**

Accessory

Rotator Cuff (External Rotation) 3×15