Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Individual Warm-up:  20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.

Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Max HSPU in 2 min, Max Pistols in 2:00 each leg.

Endurance: 4-mile ruck march, 45lbs.

Recovery: Proper typing position video