141212 CrossFit and FYF

WOD
2 rounds
5 stations, 1 min. each with one minute rest after the 5
KB swings M:55 F:35
HSPU
Weighted Box step-ups M:75 F:55
Ring dips
Burpees
Score is total number of reps

FYF
With a continuously running 20: clock and no additional rest
:30 on :30 off for 5 mins ground to overhead M:115 F:75
5 mins max distance C2
5 mins max Burpees
5 mins max distance C2
then 200m run

Michael Reynolds

CrossFit Level 1 Coach