Wednesday 12/17/14

Nice guys finish last, but they don't finish alone. -Marshall from 5pm

"CrossFit"

A. 3 rounds (33 mins total)

AMRAP 3 

10 wallball

10 push up

Rest 1 min

AMRAP 3

10 air squat

10 deadlift 225/155

Rest 1 min

AMRAP 3

10 cals row

10 burpee

B. Skill work!

"Weightlifting"

A. Snatch balance 8x3

B. Front squat 1rm

C. Jump squat 3x12

D. Russian sit-up 3xmax