Deadlift  5, 3, 2, 2,1,1


25 Walking Lunges

20 Pull Ups

50 Box Jumps 20"

20 Double Unders

25 Ring Dips

20 Knees To Elbows

30 KB Swings  53#/35#

30 Sit Ups

20 DB Hang Squat Cleans  35#/25#

25 Back Extensions

30 Wall Ball    20# @ 10'/16# @ 8'

3 Rope Climbs

Post load and time.

Coaching Tips:  Scale load and movement to match your current fitness level.  Warm up properly prior to any max load lifts.  The single you are going for does not have to be a PR or even close to a PR.  You are just trying to get the heaviest load you can do today.  Keep in mind all of the checks you do before you even begin to lift the bar from the ground.  Like, is the bar against your shins?  Is your back set?  Is all your weight on your heels?  Is my torso braced?  The second workout is a chipper chaser.  Should be fun.

Sabrina caught in beautiful mid lunge form, while Lisa's mid way into her dip, finishing her muscle up.  With the composed, relaxed facial expressions of both of these athletes, you could hardly tell they were into the last rounds of their workouts.  This is a skill that they have mastered through years of practicing CrossFit.