WOD: Wednesday 6/07/2016

***IMPORTANT NOTICE (loud noises)***
This Saturday 9/07/2016 will be Open Gym from 8am-10am ONLY due to Adam and Eve being away in Sydney for Eve's CF Level 2.
There will be no Barbell class, however the Barbell workout will still be posted for you to do during Open Gym if you want.
Apologies for any inconvenience.

Spend 2 Mins on each for 4 Sets:
1 - Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
2 - Handstand Walk x 10m
(use partner assist/wall climbs/shoulder taps if you don’t have handstand walks yet)

(16 Mins)

then:

Five rounds for time of:
Row 250m
10 Burpee Box Jump-Overs (20″/24″)

Perform in teams of two. As soon as the rower is available, the next person may start rowing. Goal is for both partners to finish their 5 sets (each) as quickly as possible.

Optional Accessory Work:
3 Sets of 45-60 seconds of L-Sit or L-Sit Progression with Boxes
Rest 1-2 Mins between sets

Post times to comments.

CrossFit Kids :)!!