Thursday 30 September WOD

3 ROUNDS FOR TIME:

500m row (or 400m run)
21 Kettlebell swings @ 53/35lb
12 Pullups

Post your time to the comments.

Pick your poison on the first part… but whichever you choose, do all three rounds the same way.

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Not many people yesterday…

29 September whiteboard

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CrossFit HQ WOD:

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

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