Thursday, 18 October 2012

CrossFit Hertford Workout of the Day 18/10/12

Warm up:

Gymnastics skills

3x10 Hollow rocks
5x20sec Parallette work
4x5 Negative muscle up progression

WOD

 Complete for time:

500m Row (Buy in)

5 rounds of
10 Ring dips
20 Wall balls

500m Row (Cash out)

Results

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