Sentry Page Protection

CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

10/26/17

3x12, SANDBAG STRICT PRESS

----

4 ROUNDS EACH FOR TIME (:90SEC REST BETWEEN EACH EFFORT)

5, OVER THE BAR BURPEES

15, UNBROKEN HANG POWER CLEANS #155/105

30, UNBROKEN DOUBLE UNDERS

-----

ODD - 12, PISTOLS (WEIGHTED IF POSSIBLE)

EVEN - 3, STRICT RING MUSCLE UPS

X 12MIN

-----

FOR TIME:

30-20-10, CALORIES ROW

30-20-10, BURPEES OVER THE ROWER

CrossFit Journal: The Performance-Based Lifestyle Resource