Warm-up Strength: Every 3min x 15min Back Squat x 3 reps @ 83-85% Conditioning: 2011 CrossFit Regionals Event 3 21-15-9 Deadlift 315/205 Box Jump 30/24 Finish: Strict Handstand Push-up Density Test 90sec Strict Handstand Push-ups Rest 30sec 60sec Strict Handstand Push-ups Rest 30sec 30sec Strict Handstand Push-upsRead More

Warm-up Strength: Every 2min x 12min Jerk Dip + Split Jerk x 2 reps with a 2sec pause in receiving position on each split jerk Conditioning: As Many Rounds and Reps As Possible in 12min of: 6 Renegade Row 12 Ball Slam 18 Dumbbell Lunges 24 Russian Twist w/ ball Finish: 3 sets 6-8 Strict...Read More