Here is a great video to get you started!
“Layup”
25-20-15-10-5:
Box Jump Overs (24′′/20′′)
Toes to Bar
Directly Into…
5-10-15-20-25:
Hang Power Snatch (75/55) Wallballs (20/14)
Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row
crossfitpickering.com 