Friday WOD – 040414

Becky

Becky in the zone.

Sign ups have started for our April On-Ramp Program! Please tell your friends and family!
https://whaling-city-crossfit.theboxhq.com/events/wccfs-april-on-ramp-program

WORKOUT OF THE DAY

Fitness
1. 15 minutes to establish a 1RM Jerk (racks may be used).

2. “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Performance
1. 15 minutes to establish a 1RM Jerk (racks may be used).

2. “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

3. 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).