CrossFit South Rockland

Tuesday, April 9, 2013

Tuesday Week#6 Speed



Warm up
2 minute jump rope
Bucket full circles (3 clock and counter clockwise)
False grip ring rows
False grip pull ups

Skill
Muscle ups

WOD
5 rounds of:
100m sprint
7 muscle ups
Rest 2 minutes


CFE
Warm up
2 minute jump rope
Bucket full circles (3 clock and counter clockwise)
False grip ring rows
False grip pull ups

Skill
Muscle ups

WOD
7 minute AMRAP
10 burpees
2 muscle ups

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