CrossFit South Rockland

Thursday, September 4, 2014

Day #40 Week #8 Volume


Warm up
1K row

Skill
Bar muscle up

WOD
12 minute AMRAP
Row for calories 10-20-30-40-50…
Bar muscle ups 3-6-9-12-15…

CFE
Warm up
3K row

WOD
15 minute AMRAP
10 burpees over monorail
10 calorie row
3 bar muscle ups


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