CrossFit

"Belly Flop"

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)

QuickFit

45 Medball Squat Cleans

35 Box Jumps

25 Ring Rows

*Every minute, perform 3 burpees