5 Sets

30 Seconds 100% on Airdyne

10 Burpees

Rest 3 minutes


3 Rounds

20 Wall Ball  20#/14#

20 Box Jumps  24"/20"

Post time minus 12 minutes and time.


Deadlift  5 X 5

1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk  X 5

20 DB Single Leg Calf Raise each leg X 4  (foot on plate)

Post loads.

ANNOUNCEMENT:  Today, Friday and Saturday is "Share the Pain" weekend.  Bring a friend (up to 3) with you to any class you're attending for free.  Introduce CrossFit to all you love and help them get healthier and fit.

Also, I want to thank you all for responding positively to my "chalk use" speech.  The problem has gotten much better.  For those of you that have not heard the speech, I will go over it here.  When using chalk during your workout I want you to think of the chalk bucket as a toilet bowl and you're using it to go to the bathroom.  When you use the toilet to go to the bathroom, you should never walk away from the toilet until you have finished your business in the toilet.  For those of you that have to clean the bathrooms in your home, you know what I'm talking about.  When you walk away from the toilet before finishing your business there, you leave a gross mess.  Now, when you use the chalk in the gym, remember to finish your business in the bucket before you walk away.  Don't walk away until all your business is done in the bucketKeep up the good work.