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October 20, 2014

Row or Run 500m 
CrossFit Warm Upx2

Dynamic Warm +
20 Leg Swings 
20 PVC Pass Through and Wind Mills
20 PVC OHS
20 Wall Squats 
20 Lunges 
20 Hindu Push Ups


Strength: Back Squat 
5x3 Climbing 


WOD: For Time 
6-5-4-3-2-1 MU
12-10-8-6-4-2 Burpee Box Jumps 24/20

10 Min AMRAP
3,6,9,12,..... Power Cleans 135/95
200m Run between rounds 


Foam Roll!!!!!!!!!

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