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Warm-up: JA's, 5:00 JR, 30-deep squats, 20-deep push-ups, 10-slow pull-ups.

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

WOD: "Cindy" AMRAP in 20:00 of 5-pull-ups, 10-push-ups, 15-squats.

Endurance: 4 x 400 m runs, 1:00 rest.

Recovery: 5:00 single leg balance drills, all variations.

Coming soon to a CrossFitter near you "CrossFit Interbay" located in Magnolia district. Congratulations to Ron and Erin!