CrossFit MF WOD: 12/9/10

Have a weakness or skill in mind you'd like to get coached up or hammer on for ten minutes.

Then..

WOD

Three rounds for total reps:

2 min row for calories

2 min abmat superman

2 min abmat sit-ups

*Everyone planning to move forward with the westside barbell training next week needs to have one rep max numbers in conventional bench, squat, deadlift, safety squat, and shoulder press.