As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

- Rest
- Make up a missed WOD
- Work on a skill
- Break a record

Beginners:

AMRAP in 20 minutes

10 Kettlebell Swings (any)
5 Push-Ups
10 Sit-Ups

Advanced/Intermediate/Regulars:

Split Jerk 5-5-5-5-5 @ 50% of 1RM.

Focus on getting the deepest split you can on each rep. Pause at the bottom for a count of one one-thousand.

Post impressions to comments.

Otherwise work on a skill, or make up a workout, as above.