27 Dec December 23, 2016 Posted under: Workouts FROSTY FRIDAY A) 3 rounds for time, 20 x front rack lunges 20 x Medball sit-ups 20 x burpees (3 minutes rest) B) 12 minute AMRAP, 3 x Power Clean 5 x Pull Ups 7 x HR Push Ups 10m/8w x Calorie Row (3 minutes rest) C) 18-15-12-9-6-3 for time, Wall Balls Box Jumps **May be done in any order**Record each time individually**