February 21, 2017

Posted by on Feb 20, 2017 in WOD's | Comments Off

4 Rounds for Quality:

:30 ME Muscle Ups or strict Pullups

:30 Rest

:30 L Sit Hang

:30 Rest

:30 ME Superman Rocks

:30 Rest

then

5 Rounds (can scale to 4 rounds if necessary to keep breaks to a minimum, and work at a higher intensity level, like what CrossFit is founded on…..)

200M run

10 Burpees

8 HSPU

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109