October 3, 2014

Main – CrossFit Weightlifting Front Squat (5×1 across at 90% ) Hang Squat Snatch (5×1 across at 80%) Metcon Metcon (Time) 5RFT: 12 KBS, 32kg/24kg 12 T2B 250m Row Metcon (Time) For ADV RX only to be done before the above WOD 20 Muscle ups for time* *rest 90 seconds every time you break