Friday 190712

CrossFit Logic – CrossFit

Climb, Kick, Twist, Dislocate Warm Up (No Measure)

2 min Skip

3 rounds of

5 Mountain Climbers

20 Flutter Kicks

5 Iron Cross Twist

5 Glute Bridges

5 Dislocates Lunges

Birt (Time)

11 Rounds for Time

29m Shuttle run

10 Burpees

10 Butterfly sit-ups

10 Thrusters with a barbell 20/15kg

Time cut off 25 mins.

Visit Hero WOD to learn more about Aussie soldier Ashley Birt, born in Nambour QLD, 1989 – http://australianherogames.com/hero-wod/hero-wod-ashley-burt/