Skills – alt 12mins
Odd- Kipping pull ups
even- Kipping HSPU
Max standing jump for height
*use a friend or training buddy to mark a spot on a wall or ring at the height of standing with an outstretched arm overhead.
Some time through out the 15mins perform 3 sets of max strict pull ups
For 2 workouts…..7min cap
800m run for time and max douhble unders in time remaining
Advanced athletes only count unbroken sets of 50 in time remaining.
20 thrusters 40/30kg
Yes we will be open right over the Christmas period so your training will not fall behind. We will run a modified timetable here at CrossFit SFS which will be out by tomorrow.