CrossFit South Rockland

Monday, November 22, 2010

Weekly Wod's

Chad S. in Santa Monica

Workout #1
For time:
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
(pull ups, push ups, and squats can be split any way you want)

Workout #2
TEAM workout
5 rounds for time:
ONLY one- Run 600m (each team member must run 600m)
*200 sit ups
*200 KBS
*100 double unders
(*split any way between TEAM)

Workout #3
AMRAP 10 minutes:
25 double unders
10 burpees

Part 2:
TEAM row
Max calories in 10 minutes

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