CrossFit – Sun, Nov 6

Warm-up

200 M Bike/Row

50 Ft Solider Kick

50 Ft Bear Crawl

10 Jumping Squat

50 Ft Samson Stretch

Then

4 rounds Tabata Wall Ball

Metcon (Time)

18  Min Cap 

5 RFT

5 Power Clean 135/95 (Rx+185/125)

3 Wall Walk

1 Rope Climb (Rx+ Legless or pegboard)

3 Wall Walk

* Hard stop at 18 minutes – the point is to push hard through the 18 minutes.

Mobility

with Coach