Saturday 21/5/16 WOD CrossFit Widnes

Skill

Beginners - Kipping Pullups

Advanced - Bar or ring muscle ups

WOD - AMRAP 4 mins (Fitness)

100m Run

5 x Pullups

10 x Pressups

15 x Squats

Rest 1 min

Repeat for total 5 rounds

WOD - AMRAP 4 mins (Performance)

100m Run

5 x Muscle Ups

10 x Pressups

15 x Squats

Repeat for total 5 rounds

1 x Round = 30x reps (do no count run)