CrossFit South Rockland

Thursday, October 23, 2014

Thursday Week#5 Volume


Warm up  
Net climbs
P-bar complex
GHD hip ext
GHD sit ups
Close grip OHS

Skill
Movement standards

WOD
15 Minute AMRAP
Burpees 5-10-15-20-25-30…
Pull ups 5-10-15-20-25-30…


CFE
Warm up
7x
30:30 air bike intervals

WOD
15 Minute AMRAP
5 burpee pull ups
10 calorie row
15 later jumps over the monorail


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