December 23, 2016

December 23, 2016

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CROSSFIT
Choose just one of these WODs

Conditioning: For Time
30 Burpee Muscle Ups
*Try to get the rings a few inches above your max height reach

Conditioning: For Time
30 Burpee Bar Muscle Ups
*Try and get pull up bar that you have to jump a few inches to

Conditioning: For Time
50 Burpee Chest to Bar Pull Ups
*Should be a 6″ jump to pull bar

Conditioning: For Time
75 Burpee Pull Ups
*6″ Jump to pull up bar.

— then —

Conditioning: For Time
Max Effort 500m Row

CROSSFIT 101
Conditioning: For Time
“Run and Rest”
Run 1 Mile
Rest 2 Minutes
Run 800m
Rest 2 Minutes
Run 400m
Rest 2 Minutes
Run 200m