Skill

Tabata burpees

More intensity training today! For this skill work you will have eight rounds of twenty seconds on and ten seconds off to complete as many burpees as possible.  The upper limit for this skill work is in the range of seven to ten reps in twenty seconds depending no how quick and explosive you are able to move.  Do your best to complete as a many reps as possible in each round even when you start to get fatigued.  You have four minutes to practice moving as fast possible! If you aren’t able to perform burpees at speed just yet, try cutting out the chest to ground portion of the burpee and practice kicking your feet out and back quickly and jump up for the jump.

WOD

AMRAP in 20 Minutes
400M Run
30 Box Jump 24/20″
25 Kettlebell swings 32/24 kg

Workout notes

Our workout today is a longer duration metcon with three conditioning movements.  The box jumps and kettlebell swings are both in the higher rep range so consider breaking up the kettlebell swings early if needed and carefully pace your box jumps by resting at the top of the box and settling into a consistent pace. If you are moving quickly at all three movements you are in for a lot of volume so scale by capping yourself at three to four rounds if you are new to CrossFit.