Saturday 11 February 2012

Thanks to U-Jin from CrossFit Singapore for stopping by and training with us!

Warm up

30sec Double unders (remember the total)
30sec Squat hold + 10 Squats
30sec Double unders (try to beat the last count)
30sec Push up hold + 10 Push ups
30sec Double unders (try to beat the last count)
30sec Flexed arm hang + 10 Pull ups

WOD

For time:

Run 400m
3 Rounds of:
12 Deadlifts
9 Hang cleans
6 Front squats
3 Push press
Run 400m

RX weight is 40kg. Try and stay on the bar for the full three rounds.