12-10-16 ‘Bring a Friend Big Wednesday’ CrossFit Return, Douglas, Cork

A 12min EMOM

1. 7 x Box Step Ups E/L

2. 6-10 Chin Ups / 12 Ring Rows

B Partner WOD

16min AMRAP

P1 1 Weighted Lane Run

P2 AMRAP

100 Skips / 50 Double Unders

40 Air Squats / Goblet Squat

30 Down Ups w / Jump

20 Reverse Lunges

10 Push Ups / HSPU

C Finisher 

Tabata Hollowrock vs Bear Crawls