So-Cal Martial Arts Center Crossfit

4 Rounds:

30 Box Jumps
40m
30 Wall Balls
40m
30 Single Arm Kettle Bell Swings

Warm up: 14 Turkish Get Ups

4 Rounds:
20 Pull Ups
40m
15 Tire Flips
240m

‘Fran’
21-15-9
Thrusters
Pull Ups

21-15-9
Knees to Elbows
Lil Bigs

16 min A.M.R.A.P. of:

12 Kettle Bell Swings
13 Goblet Squats
14 Ring T’s
1 Line Drill

4 Rounds for time:

25 Push Ups
40m
50ft. Lunge
50 Double Unders
50ft. Lunge
40m