25 NOV 2013 - Bench Press then Push-ups / Pull-ups / Shuttle Run

Yay to our Centurions who attended and passed their CrossFit Level 1 Certification!  Great job team!

Strength:
EMOTM for 10 min
c3 reps of close grip bench press @75%

 then

For Time:

25-20-15-10-5
pull ups
push ups
with 10 yd shuttle run between sets

Warm up:
3 rds ...
250 m row
15 KB swings (light weight)
10 burpees