Sunday, Dec. 27 CrossFit Workout of the Day
Welcome to EVF, newbies!
Warm-up
3 rounds:
10 hollow rocks
10 kipping swings
30 second L-sit or 60 second plank
Skill
Kipping pull-ups
Muscle ups
Conditioning
Performance
12-9-6 reps for time:
Muscle ups
Deadlifts (275/185)
Fitness
15-12-9 reps for time:
Pull-ups
Ring dips
Deadlifts
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