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