SUNDAY NOVEMBER 22 2015

CrossFit M3 – CrossFit

Warm-up

2 rounds NOT for time of:

20 cal row

10 kbs

10 burpees

10 wall ball shots

Coach led stretch

Warm up clean and jerk

Metcon

PARTNER WOD

(only 1 person working at a time)

10 C&J

2 rope climbs

40 burpees

2 rope climbs

40 KBS

2 rope climbs

80 box jumps

2 rope climbs

40 KBS

2 rope climbs

40 burpees

2 rope climbs

10 C&J

30 MINUTE TIME CAP