Complete 8 rounds for time of:

400 Meter Run

20 Hand release Push Ups

20 Dumbbell Curls

10 Right arm Dumbbell Snatches

10 Left arm Dumbbell Snatches

10 Dumbbell Deadlifts

Complete 4 rounds for time of:

400 Meter Run

10 "T" Press ups LEFT ARM

10 "T" Press RIGHT ARM

20 DB Lateral Raises

*check our facebook page for details

Complete 6 rounds for time of:

30 Walking Lunge Steps

30 Double Unders or 60 Single Jump Ropes

Complete as many rounds as possible in 18:00 of:

10 Dumbbell Thrusters

20 Alternating DB Curls

30 CrossFit Sit Ups

40 Grasshoppers

*checkout our facebook page for exercise details

Complete 25-20-15-10-5 for time:

Dumbbell Power Cleans

Dumbbell Scaption

CrossFit Sit Ups

*Check our facebook page for exercise details