HOPE YOU ALL HAD A GREAT THANKSGIVING!

CrossFit Friday November 28, 2015:

Complete as many rounds as possible in 20 mins of:
21 Bench Press, 135/95 lbs
21 Pull Up (L)s

Comp: 115/75# - Strict Pull-ups + 15 L-sit Hold
Perf: 75-95/55-75# - Banded Strict Pull Ups + 10-15 L-sit Hold (Knees Tuck OK)
Fitness: 45-65/35-45# - Ring Rows + 10 Abmat Sit Ups

Barbell and Oly Club:

Starting Strength -
Back Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets. 5# heavier than last time

Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets -
2.5lbs heavier than last time

Strength Bias
Record your best Overhead Squat 3 Rep Max lift.

Bench Press 5x3 at 80% 1RM
Rest as needed between sets.
Use somewhere between 80-85%