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