deadlift 5x5 165lb trap bar
squat 5x5 165
grip contest 2x45# plates sandwhiched together 31 seconds
max effort pullup got smoked
shrugs 8-10 sets of 8x245#
practiced kipping hspu 3x10
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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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