For time:
10 Rope Climbs, 15 ft
Walking Lunge, 100 m
50 Dips
Walking Lunge, 100 m
10 Muscle-ups

Competition: 40 strict Ground to Stands, Band assisted dips ok., 30 Chest to Bar Pull-ups (band assisted ok), 10 ring dips, or 30 band assisted dips.
Performance: 40 ground to stands anyhow, 75m walking lunge, 35 dips (band assisted ok), 75 m walking lunge, 20 pull-ups or ring rows, 20 dips (band assisted ok).
Fitness - 20 Ground to stands, 50m walking lunge, 35 push-ups elevated ok, 50 m walking lunge, 20 band assisted pull-ups or ring rows, 20 push-ups. 

CrossFit Training Camp:
Deadlift 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Mini Cindy
As many rounds as possible in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

use bands and ring rows as needed, use elevated push-ups as needed. 


"I grew up on a dairy farm in Southern Colorado so there are a lot of times that I incorporate dairy into my diet. My website and my vision are all about sustainability and acceptance of life obstacles along the way. I encourage others to understand where food comes from and to develop relationships with local farmers/providers. Small agricultural companies are the core of my roots. and I only hope that with the help of Paleo, and creating more transparency between the consumer and the farmer, more health-conscious eaters will arise."