Wednesday, September 14, 2016

CrossFit Workout - Thursday 9/15/16

With a 16 minute time cap, perform 8 rounds for time of

5 Burpee box over and back  24/20
10 4 count flutter kick
15 jumping pullups

Record time to complete all 8 rounds within the time cap. If you are not completed with all 8 rounds at 16:00, complete the rounds you are in and call time, recording total number of rounds completed and your time.
There is no negative resistance on the jumping pull-ups, jump to get your chin over the bar and lower to softly extend arms at the bottom of each rep. Stand on a box giving you just over 90 degree bend in your elbow.

Warmup:  1500 meter row, 60 KB swings & 60 pushups, partition any way
Mobility: Coach's Choice
AfterWOD:  Coach's Choice

No comments: