Do you know anyone that wants to try crossfit??? send them this link!
http://promo.odessastrong.com/foundationsoffer  

Warm up-
10 minutes of double under practice….. triple unders anybody????

Strength-
Strict Press
3,3,3,3,3 Find a 3 rep max.

1000 Meter Row Buy In
21-15-9
Kb Swings
Burpee Box Jumps
Hand Stand Push Ups (sub.. dumbbell presses)