Spit Fire CrossFit JBB: May 20, 2011

Pull... Pull... Pull... Weighted Pull-Ups

Weighted Pull-Ups
2-2-2-2-2-2-2

PTL WOD
5 Push-Ups
10 Sit-Ups
15 Squats
20 Minutes non stop

Some heavy weights put up on those Thrusters

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- 21 May 2011