CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
AMRAP in 20 minutes:
– 10 Burpee Pull-overs
– 30 Squats
– 60-second Handstand Hold (against the wall)
CrossFit Light (7am)
Strength: Sumo Deadlift High Pull 5-5-5-5-5 (increase in weight each set if possible)
Work Capacity:
For time:
– Row 500M
– 25 Sumo Deadlift High Pull, 65/35 lbs
– 25 Wallballs, 14/10 lbs
– 25 Dips
– Row 500M
“The average pencil is 7 inches long, with just a half-inch eraser — in case you thought optimism was dead.”
– Robert Brault
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