CrossFit South Rockland
www.AMRAPFitness.com
Monday, August 5, 2013
Day#15 Week#3 Speed Monday
Warm up
Net climbs
Planche push ups
Work the front lever
Hollow rocks
GHD back ext
Skill
Muscle ups
WOD
7 rounds of:
30 seconds work followed by 1 minute of rest
-Muscle ups
-box jumps
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