Strength:

1 1/4 Front squats 5x3 Building

WOD:
3 rounds
400m run
15 slamballs 50/40
12 box step overs with slamball 20"

Comp HW:
Benchpress 5x3 Building
Finish 2.5-5#s heavier than last week

10 rounds
Tabata Assault Bike

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource