150123 CrossFit and FYF

WOD
"Jack"
AMRAP 20:
10 Push press M:115 F:75
10 KB Swings M:55 F:35
10 Box jumps M:24 F:20

FYF
1) XX:15
Partner up
3 rounds each
250m row while
partner holds double KBs in front rack M:55 F:35
2) XX:25 
Accumulate 5 minutes in the plank
3) XX:34
AMRAP 5:
Push press M:75 F:55
4) XX:42
AMRAP 5: 
Bear crawl 10m for reps
5) XX:49
AMRAP 3: 
Squat hops
6) XX:54
AMRAP 2:
Pull-ups