Strength:
5-5-5-5-5 bench press
Metcon:
Griff!
Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards
Definitely mark this one down on your card, it's great to look back on, no pun intended.
As a sidenote, I think I'm posting this again, but either way, here are different levels of skill level training evaluations: http://www.crossfitseattle.com/athletic_skill.html
Check out the right side of the site, can give people ideas for their 3 month goals!
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