Monday – 141117

Scale It by Neil Jones

A worthwhile read. An even more worthwhile re-read.

Warmup

Matt Chan Warmup
CrossFit Warmup

Strength

Back Squat

Warm up to 50% of 1RM
Then,
1×20 @ 60% of 1RM

WOD

25-20-15-10-5

Thruster (75/45)

After each set: 20 Squats and 10 Pushups

Rob – 9:57rx

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