In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/StrengthPerformance and Fitness: Toes to bar kip – progressions and efficiencies

Part 2 – Conditioning: CF Games Open WOD 12.3 – see a full description of the standards for this workout here.

Performance: 18 min AMRAP of –

  • 15 Box jumps (24/20″)
  • 12 Push Press (115/75lb)
  • 9 Toes-to-bar

Fitness: 18 min AMRAP of –

  • 15 Box step-ups
  • 12 Push Press at RPE 6
  • 9 TTB progressions (sit-up, toes-through-rings, or kipping knee-ups)