CrossFit Federal Hill is Closed this weekend for a Level 2 Seminar.
Strength WOD
Back Squat 10/10/8/8/8
Work up to 70-75% of your 1 RM Back Squat
WOD
18 Wall Ball
12 Burpees
9 Strict HSPU 5 Rounds
17 min Cap
Fitness: 14/10 (Try to get upside down, if not do a seated DB strict press)
Performance: 20/14
Open: 20/14