“Showing gratitude is one of the simplest yet most powerful things humans can do for each other.”Randy Pausch

CrossFit Armed – CrossFit

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WOD: BURN THE BIRD (Time)

FOR TIME

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

10 Box Jumps (24/20 in)

15 Toe to Bar

Then, 3 Rounds of:

10 KB Lunges 70lb/55lb 55lb/45lb 45lb/35lb

15 Russian Kettlebell Swings

Then, 2 rounds of:

20 Wall-Balls (20/14 lb)

20/15 Calorie Bike

Then:

50 Burpees

RX+ WEAR A VEST