Fitness Assessment

Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Mobility:

5 Way Simple Shoulder Stretch

Announcements:

Color Run on Saturday! Discounts available!

Lift of the Day:

Shoulder Press
Back Squat
Deadlift
 
70%x5
75%x3
85%x1 AMAP

Skills & Technique: (Click below for links to more info)

Wod:

Fitness Assessment
 
Max Singles (AMRAP - Reps)
Max Push-ups (AMRAP - Reps)
Max Pull-ups (AMRAP - Reps)
Max Sit-ups (AMRAP - Reps)
Max Air Squats (AMRAP - Reps)
Max Singles (AMRAP - Reps)
Fitness Assessment Total (AMRAP - Reps)
 
No scaling allowed.