Show up, and be ready to rock:

Mass:

Warm Up:

80% intensity:

row 500m
40 squats
30 situps
20 pushups
10 pullups
row 250
20 squats
15 situps
10 pushups
5 pullups

Strength:

Squat Clean:

10-8-6-4-3-3-3

WOD:

15 X 85% of 3rm Squat clean
100kb swings 55/35
530m farmers carry with 55/35 each hand

Sprints:

10 x 100m
15 sec rest

CrossFit Mean Streets
Downtown LA

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