141029


Main – CrossFit

Snatch (10 Minute EMOM – 2 Snatches)

Metcon

Metcon (AMRAP – Rounds and Reps)

21 Cal Row

18 Wall Ball (20/14lbs to 10′)

15 Toes to Bar

12 Burpees over Rower

REST 90 seconds (yup, math)

Repeat as many times in 20 minutes.

Extra

Barbell Row (Build to a heavy set of 5)

Skin-The-Cat (15 Total Reps – Slow and controlled)

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