Well after a MASSIVE weekend at the 2015 Capital Unbroken Challenge I am slowly getting caught up!
A huge shout out to all the awesome CrossFit SFS members who helped me over the weekend thank you very much.
Also a huge shout out to all the sponsors as well: RAW Fitness, Unbroken Athletic in particular who were amazing with all that they did for the event!!
1 rope climb using feet but starting siting if able
# kipping HSPU (scale to normal push ups)
6mins to achieve a 1rm clean and jerk
then EMOM 6mins
3 touch and go clean and jerk @75%
Over a 5min period find a 1rm back squat quickly (not for testing JUST heavy lift) and then
5 sets of 1 @90-95% of the single
60sec chin over bar hold
60sec ring dip hold
60sec hanging l sit hold
60sec HS hold
60sec plank hold