Strength:
5-5-5 Back Squat --- 185-205-225

5-5-5 Shoulder Press --- 95-105-110

Metcon:

21-15-9 reps of:

Burpees
Thrusters, 95#

11:45

One change I will make this year is to follow a certain box in regards to the WOD. I will use four different boxes and follow each site's programming for forty-fives WODs. The boxes will be Crossfit One World, Crossfit New England, Crossfit Ethos, and Crossfit South Philly.