11/05/15

 In CrossFit

Skill
Alternating EMOM: X12
Odd: 30 second Handstand Hold
Even: 30 seconds Double Unders

Metcon
5 minute AMRAP:
Plate Ground to Overhead
-then-
21-15-9
Weighted Box Step Overs
Ring Rows
* Bear crawl down and back between each round (and at end).
* 12 min cap

News/Announcements
Make sure you’re checking in on Facebook with 4B and Sweat Angels!  This month each check-in provides a meal for a meal for a Burmese Refugee!

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