STRENGTH:
20 min to establish your 10 Rep Max in the Overhead Squat

METCON:
For time:
500m/450m Row 
30 Box Jumps 24/20
15 KB Thrusters R Arm 53/35
15 KB Thrusters L Arm 53/35

10 Tips for Success for the CrossFit Newbie   – thank you Jules for the link

The Reverse Hyper Part 1 with Kelly Starrett– If you aren’t using it already watch this video why you should be. Also if you don’t have a subscription to CF Journal I highly recommend getting one it’s $25 for a 1 year subscription.


17″ of Snow wouldn’t keep Ed from getting his WOD on! – Caption this pic to comments

Please show CFS your support with a brief review and rating