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Happy birthday to us! CrossFit Steinbach is three years old and going strong. Thanks for being part of the journey!

A. Back squat – 4×6. Increase weight from last week. You should be at about 80% by now.

B. 5 rounds, not for time:

1-3 wall walks

Max effort 1 1/4 pull-ups or ring rows

10 (5 per side) weighted Cossack lunges (hold KB or DB in goblet squat position). Try to stay as low as possible.

C. 3×45 tuck or straddle rocks. If you cannot maintain a good hollow position while doing straddle rocks, do a straddle hold instead.