Christmas Training... A) 3 sets not for time - treat as a general warm-up 1 rope climb 300m row 5m handstand walk B) For time(s) 9 muscle-ups (8-1 smh) 9 ground-to-overhead, 185 (singles) 2:03 5:00 rest 45 pull-ups (10-6-4-5-5-5-5-5) 45 wall balls, 20 to 10 (30-15) 4:32 5:00 rest 45 row calories (2:03) 135 double-unders (50-35-20-30) 4:05 C) 10:00 Assault Bike flush #crossfit #crossfitmasters

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