CrossFit Lite 16/12/14

Warmup:
Double under practice
Row technique- 10 minutes
7 way shoulder
Skill Work:
2 groups:
Group 1:
Beat swing/pullups/ring rows
Group 2:
kettlebell arm bars
turkish getups
WOD:
8 minutes:
3 rounds:
10 wall balls
10 burpees
10 kb swings
max meters on rower with whatever time is left!

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