WOD
40 Goblet Lunges (with dumbbell/ 20 per side)
30 1 arm Hang Power Snatch (use the same DB)
20 Box Jumps
____ Pull ups
4 Rounds
Fitness: 20 Pull ups
Performance: 15 Chest to Bar
Open: 10 Bar Muscle ups
*Do Not Drop The Dumbbells*
The workout should be 20 minutes or more. Each round taking about 5 minutes or more. Your grip will be a limiting factor during this workout, so be mindful of that.
Chris and Fernando moving through all the sit ups
Gym News: There will be no 6:30pm class at Crossfit Federal Hill on Friday December 1st. Instead everyone is invited to come cheer on Marissa’s Oly Class at 7pm during their Lift Off.