WarmUp
Run or Row 400m
5:00 DoubleUnder work
4-Position BarHang
3 Rounds
:10 HSH
7 KBS
10 Lunge

1) 10:00 to moderately heavy PushPress

2) “Jack” (http://www.crossfit.com/mt-archive2/007130.html)
AMRAP20
10 PushPress 115/75#
10 KBS 24/16 kg
10 BoxJump 24/20″

Record time!

Cool
RestWalk 200m
SmashCuff
Roll

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