Strength WOD:

Those completing the 12 week squat program will retest 1-RM over head squat and front squat
or
Build up to a 1-RM of back squat and push press if you don’t have a recent 1-RM
or
5 x 5 Front Squat

Fitness WOD:

Complete as many rounds as possible in 10 minutes of:
10 x plate press (45/25 lb)
10 x burpees

Roasting Virtuosity

Where Did My Allergies Go?

“CrossFit Kids: The Shoulder and Hip” with Kelly Brown by Again Faster Equipment – video [wmv] [mov]

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]