June 28, 2013


2 Minutes Max Rep Muscle Ups (Bar or Rings)
6 Minute AMRAP of
50 Double Unders
15 Burpees
2 Minutes Max Rep Muscle Ups
Scaling: Jumping MU or CTB Pull Up

Finisher: 2 Minutes Max Rep Rope Climbs

CrossFit 101

WOD: “Death by Wall Ball”
With a continuously running clock perform 2 wall balls in the first minute, 4 wall balls in the second minute, 6 wall balls in the third minute…and so on, continuing as long as you are able.

Finisher: 500m Row


Strength: Back Squat 8×4 @ 80%

WOD: 5 Minute KB Snatch Test. Goal is snatch for entire 5 Minutes unbroken.