squat 5x5 155
deadlift 5x5 155 trap bar
press 165x2,1,1,1,1
6xDM intervals on airdyne
cals: 29,27,27,28,27,27
3x500 row, 400 run, 100 dubs full rest between rounds
4:21,4:31, 4:39
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CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to the elite.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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