WoD - Monday 18th November 2013

Another week and some fun to help you out on a Monday! Reebok CrossFit Cardiff WoD

A: Spend 10mins working on pul ups and pull up tekkers. DO NOT allow your hands to rip but gain a better awareness of the kipping pull up or butterfly pull up if that's what you're working on.

If you are able to easily perform 10 consecutive reps then you can take the time to establish a 3RM weighted pull up.

B: 5 rounds of:

3min AMRAP of:

10 Push Press (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24/20") Rest 1min

Following each minutes rest athletes shall continue where they left off.

Please post rounds and reps to comments....