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08/23/2015

22
Aug

08/23/2015

Clinton Hill – CROSSFIT

QOD

Warm-up

Run 800M

3 rounds of the following:

5 strict pull-ups/ring rows

10 OHS w/pvc pr empty bar

10 push ups

15 sit ups

Strength / Skill

Find a 3RM

Overhead Squat (3-3-3-3-3)

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

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