Friday - CrossFit

A)Skill - Ghd Sit ups

Wod Only - Courtesy of CrossFit.com

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B)
RX
3 rounds for time of:
3 Rope climbs
6 push jerks, 185/125
12 deadlifts, 185/125
24 Sit-ups
48 wall-ball shots, 20/14


RX+
3 rounds for time of:
3 legless rope climbs
6 push jerks, 225/155
12 deadlifts, 225/155
24 GHD sit-ups
48 wall-ball shots, 20/14


** Ghd sit up may only be done in wod approved by coach and have 6 month prior experience.
** Weight For Jerk and Deadlift may not exceed 80% of 1 Rm for either lift, also you must use the same weight for both lifts.

Dan Shrum