11/01/2017 Crossfit WOD Raleigh and Durham 

Gymnastic: “RUN” PART A: 6 Rounds Alternating Every 90sec (18min) 4Chest to Bar/low as possible or 2 bar MU 8 toes to bar PART B: Ring Dips Introduction take 5-7 mins and review technique of a ring dip (strict) METCON: PART C. For Time 21-15-9 Ring Push-ups Wall Balls 20/14 An Mat Sit-ups