CrossFit Workout - Monday 12/9/13

Tabata Intervals

Squat
Toes to Bar/KTE
Jacknife situp
Pushup, hand release
Squat - bottom to bottom

20 seconds of work followed by 10 seconds of rest for 8 rounds per exercise.  Record the lowest number of reps for each movement, not the total. Zero is a definite possibility for the final set of B2B squats. The clock runs continuously, no break to record reps except for the 10 seconds following the last round.

Warmup:  1000 meter row and 10 minutes minimum of mobility work of your choosing. Tell us what is sore and tight and we'll make recommendations if you need them.
Rob H.'s Birthday cool down: 11 burpees & 11 ball slams x 4 rounds, for time