CrossFit
Warm-Up / Skills
30 Double Unders (100 singles)
30 Walking Lunges
30 Push Ups
Karaoke to Wall and Back x 2
Skill GHD Sit-Ups/Hip Extensions (6 minutes)
Metcon
8 x 200m with 90 sec rest
Everyone has to keep their own time on the running clock!!
Add together for total time and score splits in comments
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Metcon
3 Rounds
10 GHD/Hip Ext
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: For Completion