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Thursday, 15 December, 2011

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Warm-up: 250 Meter Row 3 Rounds P1: Single-unders/Double-unders P2: 3 Wall walks + 5 Pull-ups/Ring rows Swap Workout: 4 Rounds for time of: 500 Meter Row 3 Handstand Push Ups 21 Box Jumps 24/20″ 3 Muscle-ups Post time to comments. “Polishing Your Diamond” from CrossFit IoTA (UT). “Even Coaches Need Coaches” from CrossFit Verve (CO).

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