Monday, 28 Nov 16

1. Warm Up - 500m Row

in under 2 minutes.

*If over 2 minutes you must do 1 burpee for every second

2. Weightlifting - 20 Minute Cap

Death by Power Snatch 115/80

*add 1 rep each minute

3. Metcon - Elizabeth

21 - 15 - 9

Cleans 135/95

Ring Dips

4. Cash Out - 500m Row

in under 2 minutes.

*If over 2 minutes you must do 1 burpee for every second