MONDAY

So according to the survey put out, our in-house competition will be coed. I will be announcing the standards for RX and scaled so you can all start forming your teams. Keep in mind, this is a FUN competition. This is not a cut throat competition amongst your fellow CrossFitters. If you are one of those people who cannot compete in a friendly atmosphere, do not sign up. This is not for you. I will not allow any bull crap on that day. 

STRENGTH:

Back squats

5 x 2

 CrossFit WOD:

500 meter row

400 meter run

30 push ups w h/r

20 deadlifts 225#/155#

10 hspu

20 deadlifts

30 push ups w h/r

400 meter run

500 meter row