• Ron McKinstray

Bonus WOAH

You can only do this if you post pictures of yourself doing it to Facebook (CrossFit Scotland) or Instagram


Bonus WOAH

10 rounds - as intense as possible.

4 calories row or 8 AirDyne or 15 double unders

4 hang clean or 8 squat jumps


Strength emom 10

2 deadlifts

1 power clean

2 hang clean

1 shoulder press

1 push press

OR

4 Kettlebell squats

4 kettlebell swings

4 kettlebell/dumbbell push press each arm

OR

6 mountain climbers

6 push-ups

6 sit-ups



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