CrossFit

5th Jan 09 – Workout of the Day

Buy Insnowman deadlift cfcm

500m row
10 deadhang pullups or L-pullups
10 Dips or Rings Dips
5 Skin the cats or 10 knees to elbows

Skill

Gymastics

Workout of the Day

4 rounds of

20 backsquats @40kg
12 pushpress @40kg

for time

Scores – WOD

Rowan – 14.55
lee – 12.34
Tim – 13.00
Nick – 13.27
Joel – 11.14
Gregg – 21.20