Monday, 1 October 2012

http://crossfitoneworld.typepad.com/.a/6a00d8341bf90553ef0128776f599b970c-pi


B - Front Squat 
5 x 5 

NB - this should be heavier than last time please check your last weights 

C - 10 mins Working on Muscle ups 

NB - if you can muscle up use it as a 10 min amrap 

D - 3 x  Max Effort Push ups - rest 45 sec 
3 x Max Effort pull ups - rest 45 sec 
3 x Max Effort sit ups - rest 45 sec 
 
NB - Try to beat previous scores 

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