Friday

Strength

Bench Press

5-5-5-5

Metcon

1mile run

80 KB Deadlift

60 Sit-ups

40 Box Jump

Where is Coach Scott at?  He's at the Coaches Prep Course this weekend at CrossFit Strong in Dallas, Tx.  Here is a brief description on what he will be doing.

An Introduction to the Coaches Prep Course

Wednesday

Jerry doing the 1st one handstand hold on a kettlebell in the box

Strength-Week 3

Back Squat or Front Squat

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

"Team Buddy"

21-15-12-9

Press
150m run

9-12-15-21

Ring Dips