Rest Day / Open Gym
Come in and work on your Olympic lifts, gymnastics, or make up a workout you missed earlier in the week. Coaches will be available to assist you.
Rest day watching and reading:
http://library.crossfit.com/free/video/CFJ_Bartendaz3.mp4
http://library.crossfit.com/free/pdf/CFJ_12_2013_Bartendaz_Cecil5.pdf
Get on Youtube and search for Bartendaz. Really cool stuff.
-Strength Class-
Back Squat 5x2
Weighted Pull up 5x2
AW
3x
DB RDL's, 12 reps
Rest 45 seconds
40/25# DB Press, max reps
Rest 45 seconds
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