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Wednesday Strength/Skill Work: Back Squat 5 X 3, alternating with max rep. kipping or dead hang pull-ups. Between each couplet, get one set of GHD sit-ups or Toe to Bar leg raises.


-For Time

-80 walking lunges

-70 sit-ups

-60 KB Swings

-50 Push-ups

-40 Cal Row

-30 Box Jumps

-20 Pull-ups

-10 Burpees

6 Responses

  1. Rich Hill

    I have this tree in my front yard I want removed, could one of the people in the video stop by and yank it out of the ground for me — Valley Park has CrossFit Giants.

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