Workout 10.14.13

Nickname: 14 October 2013

Main – CrossFit

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2k Row (Time)

Max Effort 2k Row

WOD

Shoulder Press (5-3-3-1-1-1-1)

Cashout

Geno Smith (Time)

3 RFT
20 Goblet Squats (70KB/50KB)
10 KB Swings

*Do not put down the kettlebell. Each time the KB is dropped is a 10 burpee penalty.

Feature Video

Cloud 9 Teen Camp