CrossFit (6am, 5:30pm)
Strength: 1 Strict Press every minute for 10 minutes
Work Capacity:
For time:
– 21 Pull-ups
– 100 Double-Unders
– 15 Pull-ups
– 100 Double-Unders
– 9 Pull-ups
CrossFit Light (7am)
Benchmark WOD: “Fight Gone Bad”
3 rounds of 1 minute of each exercise for as many reps as possible. Rest one minute at the end of each round.
– Wallball, 10 lbs
– Sumo Deadlift High Pull, 55/35 lbs
– Box Jump, 20″
– Push Press, 55/35 lbs
– Row (calories)
“People are always ready to admit a man’s ability after he gets there.”
– Bob Edwards
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