Friday 12.12.14//

BB// Bench Press 10-8-5-5-3-1-1 (find your 1RM!)

MetCon// Main-site from Wednesday with a KB rather than Barbell. BTW how much time do you waste at work looking at crossfit.com, reebok.com or other stupid crossfit sites? if you want to waste some more time, there's always mobilitywod.com gymnasticswod.com crossfitendurance.com strongmanwod.com. If you're wrecking your hips and back sitting at a desk, you might as well be looking at cool and interesting stuff!

With a 12 Minute Clock 

1 Minute of KB swings

1 Minute of KB Push press

2 Minutes of KB swings

2 Minutes of KB Push Press

3 Minutes of KB Swings

3 Minutes of KB Push Press