Wednesday- Four Wheeler

CrossFit 

Squat Clean
Build to Heavy Single

followed by…

2 Rounds:
400 Meter Run (sub 500m Row)
15/12 Calorie AirBike
12 Squat Cleans (115/85)

Sweat-X

3 Rounds of:
12 DB Bench Press
20 MB Russian Twists
20 sec ea. MB Side Plank

21-18-15-12-9 of:
Cal. Row
Plate OH Squat or KB Goblet Squat
Burpee
*divide reps with a partner