Condition One CrossFit, Condition One CrossFit 2 – CrossFit

Warm-up (No Measure)

3 min rowing

Wall ball volleyball for 10 min

Metcon (No Measure)

30 min EMOM

1 min row

1 min shuttle run

1 min forearm plank

:30 burpees

:30 sit ups

1 min step ups

Goal is constant motion no breaks find a pace and work for 30 min