7/11/15 Saturday

Performance

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds of…

4 Strict Supinated Pull-Ups

8 Dips (Rings, bars, or bench dips)

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

 

*Partners may alternate full rounds or split rounds up as they see fit. The choice is yours….Work as a team!

*Beginners or new folk trying crossfit out for there first time will do half the work above.

 

Competition

Wod will be posted at gym