WOD 4.30.14

Main – CrossFit

Warm-up

Coaches Choice (No Measure)

have fun and sweat a bit

Gymnastics

Pull-ups (5 sets of MAX strict pull-ups or ring rows )

Rest 3 minutes between rounds. Stay in until you fall off the bar. For ring rows, put yourself in the hardest position possible for ring rows.

Metcon

Tabata These (4 Rounds for reps)

8 rounds per interval – 1 minute rest between:
Box jumps 24/20
Burpees
Situps
Row for Calories

Record the total REPS per EACH movement

Cool Down

Coaches Choice

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