09-12-16 CrossFit Return, Douglas, Cork

A 18min CAP 

November Retest – Good Luck + Go Hard 🙂

3 RFT 

30 Thrusters (30/20)

20 Box Jumps

10 Burpees

2 Lane Runs

B 3 Rounds ( 12 mins)

1-3 Tempo Chin Ups (10 secs) + Max Chin Ups/ Max Chin Ups/ Negatives

2 x TGU’s E/S

10 Kang Squats