Friday March 15, 2013

CrossFit

3 Rounds (12 Min Cap, Any remaining time is rest):

• 50 Double Unders
• 25 Wall Balls
• 12 C2B Pullups

*IF you finish before the 12 minutes is up then use the remaining time as rest.

Then with no rest...

2 min Max Rope Climbs

Rest 1 Min.

2 min max Cal Row

Basics

"1/2 MURPH"

• 800m Run
• 50 Pullups
• 100 Pushup
• 150 Air Squats
• 800m Run