21/12/2015

21/12/2015

BEGINNER

1km run

5 round.

15 Fs

12 H. p. clean

9 burpees

at the end

100 sit up

1km run

time cap.  30'

-----------------------------------------

INTERMEDIATE

"Murph"scaled

1600m run

60 pull ul

120 push up

180 squat

1600m run

time cap. 45'

-------------------------------------

ADVANCE

4 rft

100 foot ohwl

30 bj

20 wb

10 hspu





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Map - Location