151117 - CrossFit

Warm-up
2 rounds
200m run or row
10 dynamic sprinter's lunges
15 plate ground to overheads M:35 F:15
20 plyo push-ups
  B) walk over
  I) hop switch
  A) two plates and pop up between

1. 3 sets
   10 pull-ups
    B) ring rows
    I) banded
    A) chin over bar  
   10 box jumps
   30 double unders
   B) tuck jumps
   I) every other
   A) DUs
2. In teams of two, 4 rounds each, alternate sets: 
   4 barbell complex (3 hang power cleans, 2 alternating reverse lunge steps, 1 shoulder to overhead IE press, push press or push/split jerk)
   B. 75/55
   I. 105/75
   A. 135/95