Saturday 12/3/16 WOD CrossFit Widnes

Skill/Strength (performance)

EMOM 6 mins

1st 3 x Bar Muscle Ups

2nd 3 x Ring Muscle Ups

** Beginners to work on Pullups/Kipping

WOD For Time

300m Row Buy In

15 x Pullups

15 x Toes to Bar

15 x Front Squats 60/40kg

400m Run

15 x Bar over Burpees

15 x Toes to bar

15 x Front Squats 60/40kg

400m Run

15 x Pullups

15 x Toes To Bar

15 x Front Squats 60/40kg

300m Row Buy out