11.20.13 Wednesday

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Main – CrossFit

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Pull-ups (5 sets x 5 reps)

Metcon (AMRAP – Reps)

Swing by Savage (3:38)
KB Swing (53/35#)
Score is number of swings

***2 min rest***

Metcon (AMRAP – Reps)

Walk this Way by Run DMC (5:10)
Front Rack Walking Lunges (135/95#)
Score is number of lunges

Cool Down

200m Run (not for time)

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