CrossFit South Rockland

Thursday, November 22, 2012

Day #39 Week#6 Speed Thursday

Warm up


Run 1K or row 1500m
7 rounds of: (one from the black row/ one from the blue row/ one from the green row/ you can also mix and match/ each round can be diffrent)
10 pull ups / 2 rope climbs / 3 muscle ups
20 push ups / 10 HSPU / 4 wall climbs
30 squats/ 20 pistols / 20 box jumps
Run 1K or row 1500m

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