Assault bike 30 seconds before class

Friday 9/25/15
Establish a 10RM back squat
then
10@95 10@90%
*go for heavier than last week
+
In teams of 2:
For time:
Row 2000m
150 Thrusters (75/55)
100 Burpees

Vladimir Putin pumping iron

5 types of CrossFit coaches to avoid….So i guess Im #3????

Some serious fitness going on in this video