Muscle-Up, Knees to Elbows, Row, Step-Up, Sit-Up 11.23.2016

Seaward CrossFit – CrossFit

ALL: Metcon (AMRAP – Reps)

10:00 EOMOM

even minutes: 3 muscle-up transitions @ 2222

odd minutes: 3 strict knees to elbows or hanging knee raises @ 2222

ALL: Metcon (AMRAP – Reps)

2 rounds

1:30 stations

0:30 transitions

row or Assault bike for cals

box step-ups (24/20)

sit-ups

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