#CrossFit #Hackney #WOD 17/12/2013 #withmomentum

Posted 17th December 2013 by Josh Schouten

Warm Up

Thruster Tekkers

Pull Up Variations

CrossFit Gymnastics Day

Handstand Progressions – 10 min

12 min 30 sec work / 30 sec rest – Complete for quality reps

Strict HSPU / Kipping / Scaled
Burpee
Ring Lockouts
Candle Stick Rolls

3 x 3min AMRAP Fran Ladder

3 Thrusters

3 Pull-ups

6 Thrusters

6 Pull-ups

9….

Rest :60sec between rounds. Start each round back at the start.