January 17, 2017

CrossFit By The Sea – CrossFit

View Public Whiteboard

Warm-up

Skill Work: Kipping Pull Up

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*Time Cap: 30 Minutes*

——————————–

Scale:

Four Rounds for Time:

25 Pull Up

25 Push Up

25 Sit Up

25 Air Squats

Competition Side Work

AMRAP 5 – Assault Bike Calories

*Rest 3 Minutes*

For TIme: Match Calories from AMRAP

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