Tomorrow (Saturday) is the final Swimming class for 2016! Head out to the Merfish Swim Center at Noon!

QuickFit
3 rounds for time of:
Row 500m/400m
20 Wall Balls 14/10
10 Side Ab Bridges, each side

CrossFit

WOD
4 RFT
5 Bar or Ring Muscle Ups (scale to 10 kipping ring dips)
10 Power Cleans 155/105
25 Wall Balls

Skill Accessory
Practice double unders
Advanced: AMRAP 6
10-50 UB DU (pick a number that is possible but challenging and see how many times you can perform that set unbroken in 6 minutes)