CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows

Metcon Rx
Metcon (Time)
10 rounds for time of:
30 Double Unders
5 Hang Power Cleans, 135/95 lbs
5 V-ups

Super Fitness Robot time:
8:30 or less.

More Likely time:
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
10 rounds for time of:
30 Single Unders
5 Hang Power Cleans, 95/65 lbs
5 Sit-ups

30 Single Unders or Double Under Attempts, 30 secs

No Equipment Workout
10 rounds for time of:
Jumping Jack, 30 secs
6 V-ups

Optional Accessory Work
For quality:
Handstand Walk Practice, 10 mins

Practice for 5-10 mins.

Optional Accessory Work
Plank (1×120)
Plank on forearms.

Accumulate 1-2 mins.

Cool Down
Cobra Stretch (abs)
1-2 mins

Lacrosse Ball Trap Stretch
1-2 mins per side.

Straddle Stretch
Hold 1-2 mins.