SATURDAY

IRONWOOD CrossFit – CrossFit

Warm-up

PERFORMANCE AND FITNESS

ROW: EMBER (AMRAP – Rounds and Reps)

30:00 AMRAP IN TEAMS OF 3:

750/600m Row

180 Double Unders

60 Plate Sit-Ups 35/25

30 Chest to bar Pull-Ups+, Pull-ups

BIKE: EMBER (AMRAP – Rounds and Reps)

30:00 AMRAP IN TEAMS OF 3:

50/30 Cal Bike

180 Double Unders

60 Plate Sit-Ups 35/25

30 Chest to bar Pull-Ups+, Pull-ups

PRFM: EMBER (AMRAP – Rounds and Reps)

30:00 AMRAP IN TEAMS OF 3:

750/600m Row

180 Double Unders

60 Plate Sit-Ups 35/25

15 Bar Muscle-Ups

By | 2017-12-01T23:45:18+00:00 December 1st, 2017|WOD|0 Comments

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