san diego crossfit gym | 619

17/18 October 2012

Wednesday

Kipping/Butterfly Pull Up Skillwork
then CrossFit Benchmark WOD
“Cindy”
20 Minutes As Many Rounds As Possible
5 Pull Ups
10 Push Ups
15 Squats

Thursday
After a thorough warm up
CrossFit Hero WOD
“Seven”
7 Rounds for Time
7 Handstand Push Ups
7 Thrusters 135/95 Elite 95/65 Intermediate
7 Knees to Elbows
7 Deadlifts 245/170 Elite 175/95 Intermediate
7 Burpees
7 Kettlebell Swings 2.0/1.5 Elite 1.5/1.0 Intermediate
7 Pull Ups

CrossFit Beginners will scale weight as needed and do 4 Rounds

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