Four Calling Birds


WOD 12/17/12

10 mins max reps, consisting of the following stations:
4 minutes – Thruster 115/75
3 minutes – KB Swing 55/35
2 minutes – Muscle-ups
1 minute – Burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps)


Rest 5 minutes


4 Rounds:

100m Farmers Carry (55/35)

200m Run


We will be having a Christmas Party Saturday at 9pm for all the local CrossFit gyms and their members. It will be hosted by CrossFit Mid-County and if you would like to attend please follow the link and RSVP to the event on Facebook. Hope to see you all there!

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