Attention Lovers of all things Mitzi: She’s moving to Knoxville this weekend and we want to send her off in proper CFSQ fashion. We’re getting together for dinner tonight at 8:30 pm at Kiosco. If you think you might come, email ivy@crossfitonthesquare.com so I can get a headcount. 

Warmup
Speed Ladder

3 Sets
10 Kettlebell Swings
10 Downdog Push-ups
2 Turkish Getups R/L

Lift
Levels 2+

5-5-5-5-5
Back Squat 
Ascending sets.  Should get heavy but NOT max effort. 

3-3-3-3-3
Press Alternating Lunge
Same format as squats.

Levels 0/1

5×5 
Double Kettlebell Front Squats 
Use the same weight for all work sets.

5×3
Single Kettlebell Press R/L
Use the same weight for all work sets.