1.14.15

 In W.O.D.


CrossFit Mayday – CrossFit

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A: (No Measure)

ROM

-then-

Run 800m or Row 1000m

-then-

20m inchworm w/ push-up

25 burpees to 6in target

-then-

2 Rounds:

5 Shoulder Pass Throughs

5 Wall Squats

5 Dips

5 Knee-to-elbow

B: Metcon (8 Rounds for reps)

8:00 AMRAP of:

Air Squats

Push-Ups

Chin-Ups

Inverted Burpee

Wall Ball Shots

Burpees

Double Unders
1:00 each movement, immediately transition into next movement. Fight Gone Bad style.

Finisher

CORE CRUSH!!!

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