Thursday March 20, 2014

Posted on Mar 19, 2014 | 0 comments

Come in to the gym at 5pm for the announcement of 14.4!!! What is it going to be?!!!! 

 

Skill Warm-up:

Take 10-12 minutes to practice a gymnastics skill of your choice. Whether it be handstand push-ups (at a defecit, paralettes, etc.), muscle ups, handstand walks, butterfly pull-ups, ring dips, pistols……..work on progression or efficiency!

 

WOD:

7 Rounds for time:

10 Handstand Push-ups

10 Push Press 115#/75#

30 Double Unders

Run 250m

 

CrossFit MELT (8am/7pm)

WOD:

10 Rounds for time:

6 Deadlifts

9 Burpees

12 Ground to Overhead w/plate