Strength:
DeadLift
warm up 5-5-3
work sets 5-3-1+

Workout Of the Day:
“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Strength:
Back Squat 5-3-1+

Workout Of the Day:
“FRUN”
21-15-9
Thrusters 95/65
Pull Ups
400m Run (after each round)

We were born with perfect form…dont lose it, CrossFit!

Strength:
Bench Press 5-5-5 (deload)
(40-50-60%)

Workout Of the Day:
8 minute Tabata Style workout; rotating stations every 30 seconds:

Box Jumps
Wall Balls
Clapping Push Ups

***Keep a running count of your reps for your total overall score.***

Workout Of the Day:
“HAPPY BIRTHDAY KAREN!”
“Farwell Greg!”

Spend 5-8 minutes on mobility drills
then…
Run a 5K for time

Strength:
Dead Lift:
Set 1: 50% 1-RM x 5 reps
Set 2: 75% 1-RM x 3 reps
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Workout Of the Day:
AMRAP in 5 minutes
SDLHP (95/65)
:::Rest 2 min.:::
AMRAP in 5 minutes
 Renegade row w/ Push up (40/20)