18
Nov
11/19/14
Main – CrossFit
Warm-up
5 min run
20m bear crawl
20 m crab walk
Skills
2min wall plank (pushup plank w feet on wall)
WOD
Metcon (Time)
8RDS:
1 Bear Complex (135/85)
1 Rope Climb (mod as needed)
15 Abmat SU
Cool Down
3 min row