Workout 11.23.13

Nickname: Crabby Day

Main – CrossFit

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WOD

Back Squat (10-10-10)

Deadlift (4-4-4–4-4)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 box jumps 20/24″
8 KB Swings 35/50
6 Ring Dips

Front Squat (5-3-3-3-1-1-1-1)

Feature Video

Phil’s Journey For A Better Life