The Birthday Wod…of Sir Jon Embler

Main – CrossFit

(No Measure)

Airsquat x 10
V-up x 10
Foam roll 5 min

Metcon (Time)

For Time:
Wall ball x 25 (20/14)
200m run
Box jump x 25 (24/20)
Rope Climb x 4 (15′)
Box jump x 25
200m run
Wall ball x 25
**rope climb scale is 15 strict chin ups, or ring rows with a 1 sec pause at the top of the row

Previous Post:


Next Post: