April 30th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “CrossFit Total”
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Add your final weight lifted in each movement to get your final score.  You have until the next class begins (or until 7:30pm for the last class) to complete all of your lifts, giving you about 15 minutes per lift.
CrossFit Light (7am)
5 rounds for time:
5 Deadlifts, 95/65 lbs
10 Knees to Elbows
15 Burpees
20 calorie Row
“It is not the ship so much as the skillful sailing that assures the prosperous voyage.”
– George William Curtis

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