CrossFit Golden: Friday 9.18.15

Tilly looked strong on her Clean and Jerks this week!
Three sets
Bench Press (8-10 reps @ 20X1)
Rest 60 seconds
Kettlebell Swing (20-25 Unbroken Reps)
Weight should be as heavy as good form will allow
Rest 60 seconds
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Slam Balls (50/30#)
10 Box Jump-Overs (24/20″)
immediately followed by…
Run 600 Meters