Strength
Back Squat

Met-Con
3 Rounds
15 Box Jumps (24/20)
20 Weighted Lung Steps (53/35)
30 Double Unders

Post time and thoughts:

Skills and Drills:
L Holds (hang) 45sec/ 30 sec
Plank 45 sec/ 30sec
Lft plank 45 sec/30 sec
rgt plank 45 sec/30 sec
Hollow rock 45sec/30 sec
1 min rest

Met-Con:
AMRAP in 10 min
1 Ground to Over Head (50% of 2RM)
1 KBS (60/40)
2 G2O, 2 KBS
3 G2O, 3 KBS
4 G2O, 4 KBS
(Continue climbing the ladder until time is up)

Post the highest number of reps you reached and thoughts:

Strength
Dead Lift

Met-Con
2 Rounds
AMRAP in 6min
3 Toes to Bar
6 Push Ups
9 Squats
90 sec rest

Competitors
3 T2B
6 HSPU
12 Pistols

Post total reps for each round and thoughts:

8:00am
Masters Class (ITP)
Instructor: Stephanie W.

10-9-8-7-6-5-4-3-2-1 Reps of
Back Squats (60% of 2RM)
Box Jumps (24/20)
Pull Ups
(Masters classes are by invite only)

9:00am Team WOD
In teams of 3 athletes:
AMRAP in 20min
50' Walking OH Lunge Steps (45/25)
Med Ball Sit Ups (20/14)
Push Ups

All 3 athletes will start at the same time and will only rotate once the partner on lunge steps completes their station.

Score = total reps of push ups and sit ups

3 Rounds
10 Over Head Squats (135/95)
(65-70% of 2RM)
50 Double Unders

Post time and thoughts to comments:

CFV Athlete Crystal G. at CrossFit Utah Valley 

Skill and Drills
Med Ball Clean

Met-Con
"Elizabeth"
21-15-9 reps of
Cleans (135/95)
Ring Dips

Competitors
As Rx'd

Post times and thoughts to comments: