Force x Distance / Time


BS if you missed Monday,

Strict Press 5x5

ME Strict pull ups


10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds
post athlete's selected total load plus reps... Athlete's choice, however, a leaderboard will be posted to FB at day's end in relation to work capacity. Choose your weight wisely.

Work Capacity is = Force x Distance / Time. That's CrossFit 101.

-the doll