CrossFit Firebase

Thursday, 12-01-2016

Skill. Ring Muscle up Progressions

Conditioning. Red Pill/Blue Pill
(Red Pill)
3 rounds for time:
5 Squat Snatch (135/95)
30 double-unders
(Blue Pill)
Row 1000M
Run 800M
50 Dumbbell Snatches 45+/30+
Row 1000M
Run800M
30 Minute Cap

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