6/9/16 – Slam Balls & Prowlers

jim prowler

CrossFit All Levels

For Time

20 Slam Ball

10 Burpee Box Jumps

1 Prowler Push & Pull

Rest 5:00

x5

Strength Class

A. Deadlift – 4×4.4, rest :30/3:00

*heavier than previous

B. Strict Pullups @41X2 – collect 15 reps

C1. Single Arm Upside Down KB Squats @22X2 – 4×5 each arm

C2. Kang Squats – 4×10

Endurance Class

skill

Falling

metcon

6 – 7 x200m, rest 1:30