Sunday

Main – CrossFit

Conditioning (Time)

“Escape From Alcatraz”
100- Hand 2 Hand Swings,
50- KB Step Ups 20″ box- holding 2x K.B 53/35 scale to 44/30 or 20’s
50- Push-ups (hand release)
50- Burpees
5- Rope Climbs
Run 800m