Friday – 141107

Friday – 141107

General Warm Up

5 min AMRAP of Double Unders w/ 5 Burpees EMOM
1-3 Rope Climbs
Crossover Symmetry


5 Sets of:
10 Ring Push Ups
10 Candlestick to Hollow Vertical Jump DEMO
20 Superman


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.



Look who stopped by all the way from Australia this week!  Thanks for making us part of you trip back to the states Eva!