Looks like I'll be back in STL a day early. That means noon class is on tomorrow. FYI, we'll be testing 12.4 tomorrow as well. Fear not, I've got some great programming that shouldn't leave you too beat up.
1) CrossFit Total
Take 3 attempts each to establish a 1RM for the following:
Back squat
Shoulder press
Deadlift
*My personal rep scheme for each lift is usually 5-4-3-2-1-1-1
2) 8 min AMRAP
10 DB thrusters, 30/20lbs
10 GHD sit ups
10 inverted burpees
*Stole that from Rudy because it's pretty short and I frickin love inverted burpees.
I'm typing on a stupid iPad, so do me a favor and type inverted burpee into YouTube instead
Of emailing me.
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