Friday, November 10, 2017

3 rounds:
Run 200m
15 wall balls
15 back ext.

15 mins to establish max weight 10m sled push

5 rounds:
10 shoulder press
10 burpee box overs

Optional Cashout:
Ring Rows 4 x 12
Seated db external rotation 4 x 6/6
TGU 4 x 2/2

CrossFit Homeward