Friday November 15, 2013

  Strict Press x1
5 Minute AMRAP
Box jump overs 24/20
2 minute rest
5 Minute AMRAP
KBS 32/24kg

If you are capable or willing there is a great workout from our freinds at Crossfit Kinetics who had a member tragically pass away in an accident. 

AMRAP 3 Mins
5 Power Snatches (95/55)
5 Overhead Squats (95/55)

Dance 1 Min

9-7-5 Muscle Ups
21-15-9 KB Swings

Call time after your last KB swing but please feel free to keep dancing. We encourage you to post your time and any pictures or comments to the CFK facebook page.

Crossfit Bytown