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| Courtesy of CrossFit Confluence - Pittsburgh, PA |
Foam Roller Free Element
Samson Stretch x12
Pigs on Skates 2 minutes
Push Ups x12
Burgeners x3
**Pull Up practice
W.O.D.
Burpee Box Jump x5
Clean & Jerk x5
*10 minute AMRAP
**Rest 5 Minutes then:
"The Gauntlet"
**Perform the following 2 movements for Tx
Row 500 Meters x1 **PR ATTEMPT
55 Wall Ball Shots (20#)
**No drops. Dropping will result in 5 burpee penalty at point of drop.
**Remember; Good rest, a light breakfast consisting of protein-carb-fat and I'll see you at 0600 hrs.
Stay strong!
-Johnny
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