01.24.14 Friday

Main – CrossFit

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Warm-up (No Measure)

3 Rounds:
20 Jumping Jacks
10 Push Ups on Slam Ball
20 Jumping Lunges
10 Slam Ball Sit Ups

Metcon (Calories)

2 Rounds of
Tabata Row for Calories
20sec work / 10 sec rest x 8

Metcon (Time)

6 Rounds for Time:
5 Chest to Bars
10 Wall Balls (20/14#)
15 KBS (53/35#)

After Party

15reps x 4sets Partner Assisted Back Extensions