Today's Workout Choices

"CrossFit Total"

1 rep max

Back Squat
Shoulder Press
Deadlift

-or-

"Nancy"

5 rounds for time

400m Run
15 95lb/65lb Overhead Squats

-or-

"Filthy 50"

For time

50 Box Jumps 24"
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Steps Walking Lunge
50 Knees to Elbows
50 Push Press, 45lb
50 Back Extensions
50 Wall Ball Shots, 20lb Ball
50 Burpees
50 Double Unders

*If this is your first Benchmark Makeup you may also choose to do "Baseline" and see how much faster you have gotten.

If you haven't done the CrossFit Total that will be your workout today. Otherwise you will have a choice!

REMINDER: On Monday the group WOD will be at 10AM ONLY! This is to ensure everyone adequate time to BBQ and enjoy the beautiful spring weather in the afternoon. Enjoy your long weekend!

Read: Running Barefoot