Crossfit + Tempo

Warmup:

Coreboard Ys

Chop

Lift

Paloff Press

2 rounds of 10 each

Then 5:00 spiro on 3.0L bag 30/35 rr

Then AMRAP in 4:00 of Toes to Bar x 10 reps + Box Jumps at 24" x 6 reps

1:00 rest

Then AMRAP in 4:00 of 20 double unders + 7 burpees (jump to touch 1 foot above max reach)

5:00 easy spiro (this was a huge challenge today right after the crossfit)

Then 20 min Airdyne at 80/83% max heart rate