A) Strength: Back Squat: find a 5rm (20min)

B) Metcon: Teams of 2 1:1

12 barbell lunge (6r,6l) (135/95) (lunges are from the back rack position, and taken from the rig)

12 dips

100 yd sprint

10rds (5ea) for time

A) CF S-WOD + 5 sets of 5 HSPU which should be done in between each attempt.

B) CF Metcon

C) 3rds for time: 30’ hs walk then, 50 double unders

A) CF S-WOD

B) CF Metcon

C) 3rds not for time: 5 muscle ups, 15 empty bar thrusters

A) Run 1 mile

155 pound Clean and jerk 21 reps

Run 800 meters

155 pound Clean and jerk  21 reps

Run 1 Mile

***No oly experience / deconditioned / scaled version:

800m run

A) CF Metcon

B) Work on a weakness

(Credit: Crossfit Journal, November 2012)

5rds of:

5 pull ups

10 push ups

15 squats

Then 4rds of:

8 HSPU

15 Russian KB Swings (70/53)

Then 3rds of:

15 box jumps

A) CF Metcon

B) Build to a heavy deadlift single.