9/19/14
Main – CrossFit (No Measure) 2rds Med ball slam x 10 GHD x 10 Hip swing x 10 each then; banded front rack stretch Clean and Jerk (EMOM 8 min: 2 reps each min, you pick the weight) Metcon (Time) For time: 100 Double unders followed by: 21-15-9 of: KBS, 70/55 Burpees Followed by: 100