Announcements

Saturday, Aug 19th – D5 With Jason Khalipa (Sponsored by Saint Arnold Brewing!)
Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar

CrossFit

2018 Assessment Period – Day 10

Warmup

20 DB Snatch
20 Sit Ups
10 Burpees

Stretching
Front Rack Opening
Pectoral Warmup

Strength

Find a 3RM Deadlift

MetCon

“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

Time Cap 10 Min

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx

Competitor Extra

Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

QuickFit

4 rounds

3 MINUTES TO COMPLETE
15/11 Calorie Ski or 20/15 Calorie Row
15 Slam Balls
15 Sit Ups
* Rounds 1 & 3 – As many push-ups as possible in remainder of time
* Rounds 2 & 4 – As many lunges as possible in remainder of time

Rest 1 Minute between rounds