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October 22, 2014

Row or Run 500m 
CrossFit Warm Upx2

Warm Up: 1x
15 Leg Swings
15 Seconds in Spider Lunge 
15 Air Squats 
15 Knee Tucks
15 PVC Pass Through and Windmill
15 Ring Row 
15 Push Ups 



WOD: 3 RFT 
25 Wall Balls 20/14
25 KBS 53/35

WOD: Tabata 
Air Squat 
Double Unders 
Row for Cals
Sprawls 

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