2011 Crossfit Regional Event #1

Warm-up:

100 Doubleunders for time. 

Immediately followed by:

20 Backsquat Thrusters w/bar

Mobility:

Wall Stretch+Trap Smash

Announcements:

Squatting is King in the gym. Work hard on your squat and all things will improve. Happy Friday and thanks for another great week! Hangout on Saturday's for Extra training! Have a great weekend! 

Lift of the Day:

Back Squat 3x9 @ 70% of 1RM
Add 5lbs to your bar if you completed this last time. 
New Athlete Back Squat 3x5

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

Wod:

2011 Crossfit Regional Event #1 

Run 1,000m 
30 Handstand Push-ups
Row1,000m 

For time. 
Time Limit: 18 Minutes