Friday! A) Every :60 for 10:00 (5 sets of each) - treat as easy paced warm-up 1st: 30-50 unbroken double-unders 2nd: 6 burpee box jumps, 24 B) On a single 20:00 clock, establish the following in order heavy single squat clean - 255 max unbroken CTB pull-ups - 16 heavy single front squat - 285 max unbroken toes-to-bar - 21 C) 5 sets for calories - goal is same rpms during all 5 high effort intervals, as well as same rpms for all 5 low intervals :60 Assault Bike @ high effort (70 RPM) :60 Assault Bike @ low effort(40-42 RPM) 120 calories #crossfit #crossfitmasters

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