it's Friday Already? 11.14.14//

CrossFit

Kettlebell//

4x30 KB Front Rack Walking Lunges (15 steps right arm//15 steps left)

BWC//

5 rounds not timed // 3 Muscle up transitions-5 ring dips

MetCon//

'Angie' - look it up

RRFP

BB// Box squat 5x5

BWC// 5 rounds not timed // 3 Muscle up transitions-5 ring dips

Jump//text max distance broad jump, at least 7 attempts

MetCon// for time – 200 lunges EMOM 4 burpees

Bonus// 75 superman extensions