Summer Programming: Day 3

Giddy up

WOD

Strength

Back Squat 3x3

MetCon

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

We've had a TON of people asking us the same questions for a while now. Basically they all boil down to how to workout and how to eat. The misFit gym is open by appointment from about 5-9pm on most weeknights and plenty on the weekends, come in to workout. For a start on the eating, check this pdf out. If you have more questions from there we can help.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

If you do that, maybe you can do this: Rob Orlando 300 lb. thruster