Transcona CrossFit

Thursday March 19th, 2020

CrossFit

Double Wod:

5 Rounds:

12 Ring Muscle ups OR Ring Pull-ups(Hard)

100 ft D-Ball Carry

9 HSPU

Rest as needed

5 Rounds:

12 GHD OR 24 Sit-ups

9 Hang Cleans (115/75)

6 Front Squats (115/75)

BootCamp

5 Rounds:

15 Ring Rows

100 ft D-Ball Carry

9 Seated Overhead Press

Rest as needed

5 Rounds:

24 Sit-ups

12 DB Hang Cleans

9 DB Front Squats

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