Warmup:
-Greg Amundson's CrossFit Warmup
-Back Squats: 135x4, 170x3, 200x2
-Bench Press: 95x4, 115x3, 140x2
Strength:
(75% x 1, 85% x 1, 95% x Max Reps)
Back Squats: Training Max - 304
-230x1, 260x1, 289x5 (5RM PR!)
Bench Press: Training Max - 213
-160x1, 185x1, 203x3
Conditioning:
5 rounds for time:
-12 Barbell Walking Lunges @ 40% 1RM Back Squat (135#)
-12 Ring Dips
-50 Yard Shuttle Sprint
11:21.
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