Check out the Stand Firm CrossFit home page banner to see the Stand Firm 30 Challenge.
It is there, that we will post challenge information on a daily basis.
Two informational meetings will be held, one on Thursday evening at 7:30 and again Friday morning at 8:30.
Warm-up: Row 1000m. Agility Stretch
Strength: Front Squat/Back Squat
75% 3+3×1 80% 3×3+1 85% 4+4×2
WOD: TRASHED
For total barbell reps.
4 min to Row 500m and max reps on Deadlift 135/115
Rest 1 Min
4 min to Row 500m. and max reps on Clean 115/85
Rest 1 Min
4 min to Row 500m. and max reps on Thrusters 95/65
Icing: Foam Roll your backside.