CrossFit SoCal will be closed on Saturday and Sunday for the Level 1 trainer course.
Warm-up
Row 250 x 2
5 box jumps to low box
5 box jumps to medium box
5 box jumps to high box
Practice handstand walking to wall
Tabata hollow rocks for 2 minutes
Tabata arch rocks for 2 minutes http://gymnasticswod.com/content/superman-rock
10 Good mornings with PVC
Burgener warm-up with clean grip
Lift
Deadlift: 5×65%, 5×75%, 5×85%
WOD
½ McGhee
AMRAP 15 mins
5 Deadlift
13 push-ups
9 box jumps
L1 – choose weight
L2 – 225lbs/155lbs
L3 – 275lbs/185lbs