http://www.tabatatimes.com/top-tips-for-your-first-two-years-of-crossfit/
Warm up
Tabata DMS drills
then 3x
5 strict pull ups
3 ball up to candle
2 forward roll to pistol
20m bear walk
10 hollow hold to superman
WOD
50 Double Unders
then 3x
21 Air Squats
15 Push-ups 9 Pull-ups
21 Kettlebell Swings
15 Wall Balls
9 Cleans
21 Burpees
15 Push Press
9 Turkish Get Up Alternating Arms
then 50 Double Unders
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