Deadlift 5RM for the day
Try to finish 10#s heavier than last week

Every 4 minutes for 20 minutes(5 rounds)
400m run
12 Chest to bar pull ups
ME wallball 20/14

Score is total wallball

Comp HW:
Reverse Hyper 3x15

Superset x3
1)Pronated grip bent over row x12
2)Supinated grip bent over row x12
3)Banded Lat pull down x12
Use 5-10#s heavier than last week


CrossFit Journal: The Performance-Based Lifestyle Resource