Friday September 20, 2013

Don't forget we are closed this weekend to host the Agatsu Movement and Mobility Seminar. 
  Couch Stretch
  Hamstring Mash

2 Rounds
  10 Wall Ball
   10 Burpees
Just kidding ...
   10 Kettlebell Swings
   10 Sumo Deadlift High Pull

  "Shaun Complex" aka "Bear Complex"
Power Clean
Front Squat Push Press
Back Squat
Back Jerk

Row 2000m/1400m, every minute you are on the rower you must get off and perform that many burpees. 
Continue until 2000m/1400m are completed or you can't perform the burpees in the required minute. 
This is dedicated to Shaun who will be leaving us for a short time. 


Crossfit Bytown