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

Everyone:

TBA, depending on who shows up.

Followed by:

Beginners:

AMRAP in 20 minutes

Run 400 Meters
Jump Squats

Jump squats must be continuous. Any pause constitutes the end of the set and the athlete must run again.

Bonus! Penalty for stopping or walking at any time = 10 lunges per violation.

Post reps for each round to comments.

Advanced/Intermediate/Regulars:

Front Squat 5-5-5-5-5 @ 50% of 1RM.

Pause at rock-bottom of each rep. Adjust elbows and knees, come up with upper arms perpendicular to the ground.

Post impressions to comments.

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