12-17-14

Main – CrossFit

Warm-up

CFTD 4 (No Measure)

3 Rounds

5 Burpee Tuck Jumps

5 Push Ups

5 V-Ups

High Knees-Across

Backwards-Back

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30 Double Unders

Weightlifting

Back Squat (+10 lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 Wall Ball 20,16

20 OH MB Lunges 20,16

10 KB Swing 53,35

3 Burpees / Even Minutes