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Posted on November 21, 2012 by crossfit

11-21-2012 WOD

CrossFit

Warm-Up / Skills

1. Max Effort 2 Hand Bar Hang For Time

2. Max Effort 1 Arm Hang For Time (dominant arm)

3. Max Effort Flexed Arm Hang For Time (Chin Over Bar)

Metcon

Animal Relay
4 Rounds For Time
Bear Crawl 100 feet
Crab Walk 100 feet
Inch Worm 100 feet
Frog Hops 100 feet

Result Type: Time

Tags4 rounds, animal relay, arm hang, Bear Crawl, crab walk, for time, frog hops, inch worm

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