CrossFit South Rockland

Tuesday, November 26, 2013

Tuesday Day#44 Speed


Warm up   
2 minutes double unders
Bucket work
P-bar complex
Seated leg lifts
Handwalks
Pull over to support

Skill
Muscle ups

WOD
EMOTM for 15 minutes
15 double unders
2 muscle ups or 5 CTB pull ups

CFE
Warm up  
2K run

WOD
7 rounds of:
Row 7 calories
5 burpees over monorail
5 box jumps
Rest 2 minutes


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