10/14/2014
10/13/2014
10/16/2014
10/15/2014

10/15/2014

Main – CrossFit

Weightlifting

Metcon (Weight)

EMOM, 14 minutes

Even 5 burpees

Odd 3 Power cleans @ BW

Metcon

Metcon (AMRAP – Rounds and Reps)

“Kandy”

20 min AMRAP

5 Pullups

10 Pushups

15 Wallballs (20/14)

Optional Accessory Work

Push Jerk (Jerk work off blocks/rig. Work to heavy doubles)

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