CrossFit Class 11-30-17

Endurance
0:00 – 4:00 50 / 40 Calorie Bike
4:00 – 8:00 750 meter Ski
8:00 – 12:00 800 Meter Run
12:00 – 16:00 Rest
Repeat 3 times

BADASS CLASS
Skill: Butterfly Pull Ups
Strict Strength to improve skill
3 sets of:
20 Hollow Rocks
5 Strict Pull Ups or weighted pull ups
into 20 Kip Swings