December 2nd, 2011

CrossFit SW Portland
December 02, 2011


Friday- Open gym 6 PM
WOD:

warm up + skill + Mob WOD = see board

then

options: Function or Being

Function
10 sets:
10 COVP chin ups
rest 30 sec
15 squats
rest 60 sec

Being
for time:
50 box jumps – 30/24″
Row 400 m
50 KBS – 2/1.5 pd
Row 400 m
50 Double Unders

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