Wednesday 13/1/16 WOD CrossFit Widnes

Skill/Tekkers

Performance - Bar Muscle up/Ring Muscle up

Fitness - Pullups/Kipping

WOD

AMRAP 4mins (score only on burpees)

3 x Muscle Ups

9 x Burpees

Rest 2 mins

AMRAP 4mins (score only on burpees)

Row 150m

9 x Over rower Burpees

Rest 2 mins

AMRAP 4mins (score only on burpees)

6 x Strict Pullups

9 x Burpees

Rest 2 mins

AMRAP 4mins (score only on burpees)

6 x HSPU

9 x Burpees

Rest 2 mins

AMRAP 4mins (score only on burpees)

6 x BoxJumps 30/24"

9 x Burpees