141014


Main – CrossFit

Weightlifting

Back Squat (3 Second Pause in the Bottom, 5 sets of 2)

Metcon

Metcon (Time)

10 Thrusters (95/65)

30 Kettlebell Swings (32/24)

20 Box Jumps (24/20)

20 Thrusters

20 Kettlebell Swings

20 Box Jumps

30 Thrusters

10 Kettlebell Swings

20 Box Jumps
Sorry not sorry. 20 min cap.

Extra

Metcon (6 Rounds for distance)

6 Rounds:

45 Seconds MAX EFFORT ROW

Rest 3 minutes
Yes, this is it. If you do it right, you will know why. MAX EFFORT

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