Pioneer Valley CrossfitBe sure to do your ten minutes of pre-class dynamic flexibility work.

1. Strength Cycle Week 3, Day B4 Front squat 3 x 5. Add 10/5lbs to last Monday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Monday's weight. Deadlift 1 x 5. Add 10/5lbs to last Monday's weight.

Level III and II: tempo for squat is 2-3-1-2 (two seconds down, 3 sec hold at bottom, 1 sec up, 2 sec hold at top) Level I: concentrate on grooving good motor patterns.

2. "Delerium Tremendous" AMRAP 10 9 Toes-to-bar 7 Deadlifts 5 Hang power cleans 3 Push Jerks

LIII: 135/95lbs LII: 105/73lbs LI: five rounds

Have fun!