CrossFit 213 Downtown Los Angeles WOD 10/23/2015

Fit As Fuck Friday!!!

5x5 Bench Press

5x5 Bent Over Rows

3x8 Barbell Curl 

3x8 Skull Crusher (triceps)

**** Super set bench and row, then super set curls and crushers

Wod: Flight Simulator 12 min time cap

1 Round For Time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

The Singles conversion will be counting up by 20’s to 200 and back down.

You MUST stop in between sets (the rope must stop)

You can skip any rounds you can’t complete by doing that # of Squats before moving on to the next round.

 

Coach Davon helping out our newest and favorite athlete Victor! 

Coach Davon helping out our newest and favorite athlete Victor!