“I want to congratulate all the men out there who are working diligently to be good fathers whether they are stepfathers, or biological fathers or just spiritual fathers.” T.D. Jakes

CrossFit All Levels

Strength: 12 min to build to a heavy single Bench Press

Conditioning:

Run 400 meters

15x STO @ 135/95

Run 400 meters

10x HPC

Run 400 meters

5x Front Squat

Masters

Skill: Pull-ups

Strength: Overhead Squats

Conditioning: 2 RFT of 15, 12, 9 KBS and Burpees with 4 minutes rest in between the two rounds