Work up to a heavy single and then 5×1 @ 85% of the heavy single
3×3 @ 85%
3×15 GHD Sit-Ups (not for time)
One of our old friends from Broadview Ranch has agreed to make a delivery to CrossFit RVA. Many of you may not recognize Lee, but he has provided the meat for many of our barbecues and after workout shenanigans. Lee is awesome (so is his friend Willy) and their meat is phenomenal. If you’re in the market for grassfed beef and a local product, put in an order over at their website and select the CrossFit RVA pick-up site. You can find a little more info here or you can speak to one of trainers at the gym.