Warmup: Weighted Planks Start light and see how much weight you can hold for 30 sec, move up accordingly. Technique: Back Squat 5, 5, 5 Shoulder Press 5, 5, 5 Monday's Workout: "Wendy" 21,15,12,9,6 and 3 rep rounds of Back squats Shoulder press Pullups AbMat sit-ups No racks. Weight is (95lbs men, 55lbs Women) Scale accordingly. Here is a picture from the old leader board times. http://www.crossfit.ca/site/images/LeaderBoard/img_0228.jpg Good times at Crossfit!