“wednesday 9.25.13”IMG 2380

Warm-up:

          20 burpees

Skill:

           f.g ring row/ face pulls

Strength:

        l-sit: 5xME

        false grip ring row: 4x12

        face pulls:4x12

WOD:

         4x 400m run every 4 min  

"Other gyms use machines…CROSSFIT builds them"


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