Friday – 141107

General Warm Up

5 min AMRAP of Double Unders w/ 5 Burpees EMOM
1-3 Rope Climbs
Crossover Symmetry

Gymnastics

5 Sets of:
10 Ring Push Ups
10 Candlestick to Hollow Vertical Jump DEMO
20 Superman

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.

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Look who stopped by all the way from Australia this week!  Thanks for making us part of you trip back to the states Eva!

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