CrossFit Monday:

Strength:

Bench Press: 3 x 12

Bent-Over Barbell Row: 3 x 10-8-6

Conditioning:

21-15-9 for time-

Deadlift @ 155/105#

Pull-Ups

Burpees

Masters Monday:

Strength:

Bench Press: 3 x 12

Bent-Over Barbell Row: 3 x 10-8-6

Conditioning:

21-15-9 for time-

Deadlift @ 95/65#

Pull-Ups

Burpees

Kids @ Core Monday:

Strength:

Bench Press- 5 x 5

Conditioning:

For time-

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats