THURSDAY

VAL

DAVE

MIKE R

RYAN

STRENGTH:

Bench press

3/3/3/3/3

CrossFit WOD:

21-15-9

Front squats 135#/95# RX+ 155#/115#

kb swings 53#/35# RX+ 70#/44#

400 meter run (after each interval)

LEVEL 1:

15-12-9

Front squats 75#/45#

kb swings 26#/18#

200 meter run

CASH OUT (OPTIONAL)

L sits or l sits for time or skill work

L SIT

l sit