Monday

Sooooooo today may be at hot one :) Let's just lift heavy stuff!

Burpee Day 10! Double Digits Baby! 

Warm Up:
 Row 1000m
3 Rounds
10 Air Squats
10 Push Ups (see video/we are done with the Shamu move!)
15 Sit Ups

WOD:
50 Back Squats (155/115#)

25 Jerks (135/95#)

50 Cleans (135/105))

25 Push Press (115/75#)

50 Deadlifts (185/135#)

Or

You can do CrossFit Total!
Max Back Squat
Max Shoulder Press
Max Deadlift

*** you will need to Spend some quality time on each movement if you choose CrossFit Total
** Don't like to lift?? Don't worry, we can make up a workout that is just perfect for you :)