October 8, 2011 | Posted in:Uncategorized

WARM UP:
Flash Push-ups
Agility Ladder
Skip
Burpee
Cone Drill

Skill Work:
3-2-1-GO!
Squats!
Freeze!

WOD: In teams
5 min AMRAP
5- Flash Push-ups
5- Squats
5- Burpees
5- Tire Flips
Ball Toss into bucket
Most rounds and Most made tosses wins!!!

Optional Game:
CrossFit Hand Ball

Click Image

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