10.22.13 Tuesday

Main – CrossFit

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Warm-up (No Measure)

30 DU/90 DU
20 Lunges
15 Supermen
10 Push Ups

Deadlift (5-4-3-2-1)

Metcon (Time)

400m Run
25 KB (53#/35#)
25 Sit Ups
25 Ring Rows
25 Box Jumps (24/20″)
25 Slam Balls (30/20#)
400m Run

After Party

50 Russian Twists w/ KB