SUNDAY JANUARY 3, 2016

CrossFit M3 – CrossFit

Warm-up

500m row

4 RNFT

– 10 wall ball shots

– 30s plank hold

– 2 wall walks

Group marching line

Weightlifting

Zercher squats

3-3-3-3-3

Metcon

PARTNER WOD

20 rounds for time

(partners alternate rounds, so 10 each):

1 power clean

2 hang squat cleans

3 push jerks

4 shuttle sprints