Tuesday March 25, 2014

Posted on Mar 24, 2014 | 0 comments

Skill Warm-up:

EMOM 10 Minutes:

Even: 4/2 Muscle Ups (scale reps,  work transition or sub dips)

Odd: 50 Double Unders

 

WOD:

30 Handstand Push-ups

Run 400m

15 Deadlifts 225#/155#

800m Run

15 Deadlifts 225#/155#

Run 400m

30 Pull-ups

 

CrossFit MELT

With a continous running clock,

1 Minute for Max Reps of the following exercises:

Pull-ups

Ball Slams

Hand Lift Push-ups

Sit-ups

Kettlebell Swings

REST 1 MIN after each round

Repeat for 3 Rounds