December 10, 2014 – CrossFit Panther City

METCON 5 rounds, each for time: 15 Ring rows 15 Step ups w/ medball (20/14#) 15 Push-ups 200m Run Complete 1 round every 4 minutes

METCON 5 rounds, each for time: 20 cal Row 25 Double unders (75 singles) 30′ Lunges -Complete 1 round every 4 minutes

METCON For time: 50 Lunges w/ Medball 50 Kb Swing (53/35#) 300 Singles 50 Sit-ups w/ Medball 50 Wallballs (20/14#)

STRENGTH Back Squat 5-5-4-4-3-3 METCON 7 min AMRAP 50 Toes to bar 50 Overhead Squats (95/65#) AMRAP Burpees to plate w/ remaining time