Courtesy of Crossfit 324Burpees, Solista style

Courtesy of Crossfit 324Burpees, Solista style

Perform Burpee under pull up bar, when jumping at the end of the burpee grab the pull up bar and summer salt over the bar and back to the ground. That is one rep.

5-5-5-5-5-5
2-3 min rest btwn

09-60-Scuba

Pool Week

09-20DMO

400m Run
21 pull up's
21 four count push up's
21 four count squats
400m Run
15 pull up's
15 four count push up's
15 four count squat's
400m run
9 pull up's
9 four count push up's
9 four count squat's
400m run

090821

Prison Burpee Workout
20-1 Burpee ladder
20 Burpee's
5m Lunge
19 Burpee's
5m Lunge
18 Burpee's
5m Lunge
etc.

090818

Warm up
Tabata Squats (Bottom to Bottom) 8 sets, 20 seconds of work and 10 seconds of rest. The rest is at the bottom ( air chair)

:05 min rest

4 rnds for time
800m run
30 pull ups, descending 25, 20, 15
20 box jumps (24")

090819

100 pull ups

100 sit ups

100 squats

100 push ups

100 16kg kettle bell swings