Monday - CrossFit

BYtown @ 10km run

BYtown @ 10km run

Partner Lat Mash
Lat Distraction
KB Calf Mash

Warm up
50 Kb Swings Alt

Complete 50 kb swings, Alternating every 10 swings  with a partner

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Rx tag team the gymnastics  (one person works at a time)
Rx + Solo
Rx + # Beast Mode with 20# vest

Dan Shrum