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SWOD

8 MINUTE EMOM:

4 PISTOLS – ALTERNATING LEGS

MAX REPS: AIR SQUATS

WOD

1 MINUTE AMRAP:

MAX CALORIES BIKE,

1 MINUTE REST

3 MINUTE AMRAP: 

30 DOUBLE UNDERS, 

3 RING MUSCLE UPS, 

REST 1 MINUTE,

1 MINUTE AMRAP: 

MAX CALORIES ROW, 

1 MINUTE REST

3 MINUTE AMRAP: 

30 DOUBLE UNDERS, 

4 HANDSTAND PUSH UPS, 

REST 1 MINUTE, 

1 MINUTE AMRAP: 

MAX CALORIES ROW, 

1 MINUTE REST:

3 MINUTE AMRAP: 

30 DOUBLE UNDERS, 

5 TOES TO BAR,

QOD

What is your CrossFit 2019 goal?

Sarah Pope