CrossFit 1013

Good job to all those that did the Shamrock Shuffle this weekend. Ricardo Castro improved his run time by 13 minutes compared to last year. His finishing time this year was 00:53:27 He did no run training and just CrossFit. Great job Ricardo!!

Strength/Skill
Back Squat 5-5-5 (Add 5 pounds to what you did last Monday and use that as your working weight. Take 3-4 sets to warm up to it)

WOD
A: AMRAP in 10:00
5 Shoulder Press
15 Step Up
50 Singles

B: AMRAP in 15:00
5 Shoulder Press 95#/65#
15 Weighted Step Ups 45#,24"/25#,20"
50 Double Unders

Great job to all those that tackled 14.5. That was tough WOD.