4FEB2015

4FEB2015

ANNOUNCEMENT: Still On for this Sat at 11am Bring a Buddy, Buddy. Bring a different friend each time and let them try CrossFit out. If they Sign Up for a membership you'll Receive 50% off your Membership. 

SKILL: Work on: L-Sits, Double Unders, Muscle Ups, Pistols, Skin the Cat, Front Levers, Back Levers, Iron Cross, Handstands, or Anything you Would like to work on so you can Achieve your Goal! 

WOD: 15 Min AMRAP

20 Unbroken WallBall (20/14) - If you rest/drop with in the 20 reps 3 Burpee Penalty and the 20 starts over

50 Double Unders 

3 Strict HSPU Deficit (6/3 inches)- If you Can NOT hold a Hollow Position with the bands for assistance, Use a box and pike. Use plates to make the deficit. 

 

 

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