Friday Crossfit

I will attempt to remember what we did this morning:

 warmup walk up and down ramp

• 1 round Tabata squats

repeat 4 times:

• 10 1 arm thrusters w/12lb db (5 each side)
• Medicine ball toss sprint 1 lap

Then:

• Run 400 meters
• 21 medicine ball slams
• Run 400 meters up ramps
• 15 medicine ball slams
• Run 400 meters
• 9 medicine ball slams
• run 400 meters
• throw up

Then:

• reverse lunges off of the ledge with 12 lb db – 4 round of 8 (4 each side per round)

Then 3 rounds of 10:

Situps, planks