2700 Garden Road – CrossFit
Workout
Metcon (Time)
Complete 4 rounds for time of the following
6x Muscle-ups *
12x Burpees
200m run / 300m row **
* 12 box dips or ring dips
** alternate for each round
Workout
Metcon (No Measure)
Complete 3 rounds of the following not for time
15x GHD sit up*
90 sec plank hold
25x alt single leg jack knives