Sunday, July 31st : class at 2pm- On ramp/ getting started, 3PM Intro, 4pmCF

Sunday’s WOD: another awesome CF workout!
by CrossFit SW Portland on Sunday,

Muscle ups can be scaled into dips and pull ups with or with out bands.
Sunday- July 31, 2011

Sunday

For time:
5 muscle ups
245 pound Deadlift, 10 reps

15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups

Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups

Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups

Sprint 200 yards
= 1 more awesome not your everyday boot camp work out but CrossFit! For those that desire change or to hit their next level! 3…2…1… GO!

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