The Sin Bin

Dec 14th, 2014

Category: CrossFit

The Sin Bin

scott pull ups

Strength
Split Jerk
2-2-2-2-2

WOD
Every Minute on the Minute for 12 Minutes
4 Burpees
6 Kettlebell Lunges (2,1.5)
8 Kettlebell Swings (2,1.5)

Level 2 – (1.5,1)
Level 1 – (1, 0.75)
ADV- 6,8,10 reps

Penalty – 5 burpee pull ups for each round missed at the end

At Home WOD:
100 Hollow Rocks for time
75 Air Squats for time
50 Push Ups for time