DANIEL

CrossFit:

Daniel, For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups
Competition: 65/45 Strict Band ok, also ok to do rx weight with strict band. 
Performance: 55/35, 35 pull-ups (band or ring rows), 15 thrusters
Fitness: 35/25, 25 pull-ups (band or ring rows)

CrossFit Training Camp:

Front Squat 5-5-5
Complete as many rounds as possible in 10 mins of:
5 Goblet Squats, 35/26 lbs
7 Kettlebell Swings, 35/26 lbs
3 Rope Climb (from ground to standing)s
Prowler Push High, 90/50 lbs, 50 ft
Prowler Push Low, 90/50 lbs, 50 ft