CrossFit Winston Salem – - -CW

“Annie“ 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

“Diane“ 21-15-9 reps of: 225 pound Deadlift Handstand push-ups

Rest Day for some.

“Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

“Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Push Jerk 3-3-3-3-3 reps

Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps