Steel City Crossfit

Tabata Broad Jumps, then

21 - 15 - 9 Rep Rounds of the following series for time:

• Push Ups
• Hanging Knees to Elbows
• KB Swings
• Squats

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Rest Day.

Weighted Pull Ups

5 - 5 - 3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 Reps.

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Complete the following series 4 times for time:

• 20 Sec L-Sit
• 15 SDLHP
• 20 Sec L-Sit
• 15 Pull Ups
• 20 Sec L-Sit
• 30 Jumping Lunges
• 20 Sec L-Sit
• 20 Sec Bridge

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