Monday 11.17.14 Workout//HAPPY BIRTHDAY HEIDE!!!

CrossFit

MetCon// 

A.   9 Minute AMRAP

10 Thrusters (95/65)

7 Toes To Bar

-Full Rest-

B. 9 Minute AMRAP

10 Thrusters (45/35)

7 SitUps

RRFP

BBG// 

12.30 Min Every :90 (10 sets)

Hang Squat Clean x3//Jerk x2

BB//

Back Squat 

10-8-5-5-5-5-5

MetCon//

For Time

21-15-9

DeadLifts (135/75)//Box Jumps (24/20)

Bonus//

Bent over kb Row 3x12