WOD: Friday 22/01/2016

***Come and try CrossFit for FREE Saturday at our 9am Class. All ages and fitness levels welcome. Bookings essential - call/text: 0427345917 or email: adamandeve@bluelakecrossfit.com.au to book your spot!!!***

Five sets of:
Strict Pull-Ups (Weighted) x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

then:

Against a 4-minute running clock:
500m Row
20 Box Jump-Overs
Max Effort Double Unders

Rest 4 minutes and complete three sets.

Post reps completed to comments.

FRIYAY!!!!!