Crossfit veritas

Back squat 15-12-9-6-3 reps

Run 5,000 meters

3 rounds for time of:

10 strict pull-ups
21 strict push-ups, chest to ground, feet on 20-in. box

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb. ♂ 135 lb.

5 rounds for reps of:

2 minutes of strict muscle-ups (3 strict pull-ups/3 dips = 1 MU)
3 minutes of rest

Overhead squat 5-3-3-1-1-1 reps

On a continuously running clock, 2 minutes of each for max reps of:

Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

20 minutes of SLIPS practice, before and after.

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep