CONGRATS CFF TEAM! WE ARE SO PROUD OF YOU!!

CrossFit:

5 Rounds For Time:
24 GHD Sit-Ups (Sit-Ups w/feet anchored OK)
8/6 Bar Muscle-Ups
32' Handstand Walk

TARGET TIME: SUB 25:00

Competition:
24 reps mix between GHD Sit-Ups and Sit-Ups w/feet anchored OK
8/6 Jumping Bar Muscle-Ups (Above Head)
16 Shoulder Taps against Wall

Performance:
24 Sit-Ups w/feet anchored or Abmat sit-Ups
8/6 Jumping Bar Muscle-Ups
30'' Handstand Hold against Wall or 1 min Plank Hold

Fitness:
15 Abmat sit-Ups
8 Ring Rows + Box Dips
30'' Plank Hold