November 11, 2014 – CrossFit Panther City

METCON 3 Rounds, each for time: 7 Burpee over bar 9 Push press (135/95#) 11 Hang Squat Clean 13 Deadlift 15 Double unders (or 25 attempts) Rest 3 min

METCON 10 Rounds: 1 min AMRAP 10 Burpees Row for distance Rest 2 min *score= total accumulated meters 28 min running clock

METCON 25 min EMOM 5 Jumping Pull-ups 5 Push-ups 5 Sit-ups

METCON “Blake” 4 rounds for time: 100′ Walking lunge w/ 45# plate OH 30 Box jump (24/20″) 20 Wallballs (20/14#) 10 HSPU