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January 13, 2015

Row or Run 500m
CrossFit Warm Upx2

Dynamic Warm Up: Leg Swings, PVC, PVC OHS, Ring Rows, Push Ups, Sit Ups, Banded Pull Apart, Jump Squats.


Skill: Muscle Up or Kipping Pull Up Progresion.

A: 5x5 Strict Pull Up + Kipping progression between sets.

B: Accumulate 20 Muscle Ups


WOD: 20 Min AMRAP
15 Lateral Bar Burpees
15 Chest 2 Bar
15 Power Cleans 155/105

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