Spit Fire CrossFit JBB: May 13, 2011

Muscle up day with a little run in the mix

20 Min AMRAP
400m Run
7 Muscle Ups

SpitFire Endurance

Choose ONE of the following sports

Swim, Bike, Run C2

2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

PTL WOD
21-Push-Ups
42-Squats
15-Push-Ups
30-Squats
9-Push-Ups
18-Squats
1 Round for Time

Times for the 5 round mix, way to push it

WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.

What it means:

WOD: "Workout Of the Day". These are updated directly from the CrossFit website with a 3-day delay. This is due to CrossFit classes offered at our H6 Fitness Center everyday. The CrossFit website shows rest days that our classes do not reflect.

SpitFire Endurance: For CrossFit individuals who wish to get even more out of their CrossFit workout. Give Max Effort. Enjoy.

PTL WOD: For PTL's to have a guide for there PT sessions while working in large groups with little to no equipment needed, while still operating under the fundamentals of functional fitness.

WOD- 14 May 2011