Friday - CrossFit

Mobility/Warm Up

Calf Mash
Super Rack Stretch

200m Run
20 Banded Good Morning
200m Run

Tire Flips 

Flip a tire

YOKE Walk (50 Ft Yoke Walk)

Walk x Distance with the Yoke

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Squat Cleans

Dan Shrum