lunch

15 minute stationary bike warm-up

100 back extensions

100 sit-ups

30 squats

For time:

Do 5 Power Clean (115#) each minute and as many burpees as possible in that minute. Repeat until you reach 100 burpees. Then do 5 front squat (115#) and as many double-unders as possible in that minute. Repeat until you reach 500 double-unders.

I saw this workout in the CrossFit Journal and thought it looked interesting. I have a couple short term goals I am working on, one of which is being able to do 2 minutes of double-unders without stopping, and I thought this workout would help me work my double-under skills while fatigued. It ended up taking me 22:55 to finish the whole workout. I finished the Power Clean / Burpee portion in under 9:00 minutes. Some rounds I would get 50+ double unders and others I would only get 30ish. It all depended on my ability to keep the rope moving. Great little lunch beat down.