WOD – July 10, 2013

There’s still time to sign up for the new skills cycle starting this week!!

Next week is the CrossFit Kids Summer Camp!  There are only a few spots left!! Click the link above for more info!!!

There will be olympic lifting class this saturday at 1pm at SCCF on wigwam!

Work Out of the Day

Muscle Up Practice


“20 20”

As many rounds as possible in 5 minutes of:

10 ring dips

5 burpee over box jumps, 24/20″

10 toes to bar

5 burpee over box jumps, 24/20″

Repeat for a total of 4 amraps. Rest 1 minute between amraps.  Continue where you left off each time.  Post total rounds to beyond the whiteboard.

Metcon Workout

For time:

1000m run

100 ball slams

100 grasshoppers

100 jumping lunges

Complete movements in any order and partition reps in any way.  Post time to beyond the whiteboard.


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