11/20/14

BK Fit Studios – Cross Training

QOD

If you could pick one person to play you in the movie of your life, who would it be?

Warm-up

12min AMRAMP

10 Lateral Lunges

10 Primal Pull Throughs with Push Ups

20 Crab Walk Rocks

10 Ring Rows

10 KBS (USSR)

Weightlifting

Hang Power Clean (3 – 3 – 3 – 3)

Metcon

Metcon (Time)

21 – 15 – 9

Sumo Deadlift High Pull (115/75)

Burpees