W8
Saturday - August 2, 2014

Longer MAP 10/5 x 4-6 sets (include runs)
10 min @ 80%
Run 200m
10 KB Swings, 70#
10 Push Press, 95#
rest 5 min
10 min @ 80%
Air Dyne 10 Cal
10 Burpees
10 Box Jumps
rest 5 min
10 min @ 80%
Run 200m
8 Ring Push Ups
8 Toes through Rings
REST 10 min and repeat all

RESULTS:
5+run + 10 KBS
4+8 cal
5
Dropped in at Gulf Shores Crossfit and this was all I was allowed to do. Just one time through.