Xmas Day, Monday, December 25, 2017

CFEvo will be open for a 9:00 am class on Xmas Day. 

 

For time in teams of 2 (solo do 12-9-6 reps) of:
Rx
 700 meter Run or Row
  21 Handstand Push-ups (25's+ABMAT/10's+ABMAT; 1st set strict)
   21 Knees To Elbows
 700 meter Run or Row
  15 Handstand Push-ups
   15 Knees To Elbows
 700 meter Run or Row
  9 Handstand Push-ups
   9 Knees To Elbows
     700 meter Run or Row

For Rx+ run or row 800 meters, do HSPU's on 45's+ABMAT/25's+ABMAT (1st round strict) and do Ring Muscle Ups (ladies do 15-10-5 MU's for teams and 7-5-3 if going solo).