Core: 2 min GHD for reps
Shoulder Press: 5×5
Metcon:
8 min AMRAP
12 KB swings – 1.5 POOD
10 rope alternating waves (L/R = 1 rep)
8 ring dips
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MSFC Crossfit 
Lots of shoulder stuff. I will do GHDs, then Yoga class if I get out of my meeting.
2-min GHD: 48 reps
Strength: 5×105#
Metcon: 3 rds + 12 KB + 10 swings + 4 dips
5 mile run:
1. 9:42 – 9:42
2. 9:41 – 19:23
3. 9:37 – 29:00
4. 9:54 – 38:54
5. 9:37 – 48:31
2-min GHD: 41 reps
Strength: 5×116#
Metcon: 4 rds
2-min GHD: Drew’s Reps + 4
Strength: Same as Drew
Metcon: Again same as Drew
copy cat….