Monday 9-15-14

 In WODs

Congratulations Paul Goff!!!

Community Note: Tuesday’s 7:30PM class will be cancelled due to a staff meeting!!

Warm Up

CrossFit Warm Up


Muscle Up


2 rounds for time of:
30/24-inch box jumps, 20 reps
5 muscle-ups
24/20-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups


Travel WOD

8 Rounds:

200m Sprint

Rest time it takes you to run 200m


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