For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
crossfit al hillah open for business... had me plus four others out there crushing it today. good stuff
ReplyDeleteas rx'd except for:
double unders (singles x2)
back extensions (supermans)
25.10 (fastest time was around 15/16 mins)
nasty nasty nasty