WOD: Friday 8/01/2016

***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!!!***

Spend 10-15 Mins working on Kipping Pull Ups/Kipping Muscle Ups/ Kipping Toes to Bar - Pick One only.

then:

Four rounds for time:
Row 250m
KB/DB Single-Arm Push Press x 5 reps each arm
10 Goblet Squats
Run 200m

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