Doug Nepodal, normally clad in a kilt, performs a TGU.

Registration for the 2013 CrossFit Games is open. Sign up with Team CFSQ!

CFSQ Ladies night is this Saturday. Please RSVP:  kandice.gravedoni@gmail.com

Warmup
Jump Rope 5 Minutes

One time through:
10 Pull-ups
10 Kettlebell Swings
5 Turkish Getups (right arm)
10 Pull-ups
10 Kettlebell Swings
5 Turkish Getups (left arm)

Strength
5/3/1

Conditioning
AFAP
50 Push-ups
100 Kettlebell Swings
200 Squats
*split up the reps however you want (eg, 10×5/10/20, 5×10/20/40)