Food: Bunch of breakfast protein + a side salad.
IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup: 3 Minutes
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion: 6-8 Minutes
Strength: 10 Minutes
Narrow Grip Incline Bench Press - OR Shoulder Press - Build to sets of 3 @ 80% until failure.
Find a new 1 rep max in the Jerk
CFG Advanced: Max set of HSPU after the jerk
Conditioning: ~20 minutes
1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
CFG Advanced: 30 Skin the cats Post WOD