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
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