KW CrossFit October 2nd, 2014
Bent-Over-Barbells Rows 5X5 Every Three Minutes
Make sure you are not heaving the bar up to your rip cage.
box-over-burpees (start with burpee, proceed over box anyway, when both feet hit the ground on the other side, that is the end of the rep)
American KBS (53/35/25)