Warmup
CrossFit Warmup
3 Rounds of 10
Skill Work
Double Under/Triple Under Practice
In between DU/TU practice, run 3x400m. Speed up each interval.
WOD
Sandbag Mile
Run 1 mile with a sandbag 50/30.
Substitute with wall ball, plate, or just run it straight up.
Cooldown
Spealler Warmup
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