Warm up-
10 Minutes of double or triple under practice
then grab a bar
0-2 Minutes 10 Power position power cleans
2-4 minutes 8 hang position power cleans
4-6 minutes 10 push jerks
15 Minutes to find a max of this complex
3 hang power clean
2 Push jerks
No dropping the bar.
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)
Scroll for scaling options.
Post time to comments.
Related:
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• The Triple-Under
Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.
Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)
*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.
Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike