November 10th thru 15th

10 Nov

Monday (will not) and Tuesday (will)

4 rounds for time

50 KB Swings 35/24, 24/18

21 Medball Cleans

15 Pusups

9 Australian Pullups

Wednesday (will not) and Thursday (will not)

15 Ring Rows

50 Box Jumps or Step ups

21 Ring Dips

40 Box Jumps or Step ups

15 Ring Dips

30 Box Jumps or Step ups

12 Ring Dips

20 Box Jumps or Step ups

9 Ring Dips

15 Ring Rows

Friday (will not) and Saturday (will not)

Row 5 minutes at warm up pace

CrossFit Total

Find a 1 RM Back Squat, Strict Press and Deadlift

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