Strength:
Bench Press: 5×3 @ 90% of 3RM
WOD:
30 sec on / 30 sec off x3 of…
box jump overs
HSPUs
pull-ups
calorie row
Recipes:
Julie made this and brought lots home (thank the good lord) when she attended the CrossFit Culinary Ninja Course last month. Delicious stuff with just enough of a spicy kick: http://www.paleonick.com/articles/Chipotle-Bison-Chili-with-Butternut-Squash
