Tuesday - CrossFit

Chan Warmup

 Body Works Seminar

Body Works Seminar

Side Jumping jacks
Front Jumping jacks
Lunge & Twist
Cossack Squats
Skaters Stretch
Arm Circles Front/Back
Wring out

OR Shrum Warm up

then

Run 400m

Front Squat ( Front  Squat 6x3 @ 80%)

Metcon (Time)

3 RFT
7 c2b
7 squat clean and erks 155/105

rx+ bar MU/ 205

Dan Shrum