The Thin Red Line of Fitness by Emily Beers.  I posted this on the CFO Facebook page, prostate but I enjoyed it so much I wanted to repost it here.  As coaches and experienced CrossFitter’s we absolutely want to protect you and give you the best information about what you are going to experience.  But sometimes the best way to learn is to go out there full sprint and figure out what happens next.
If you are still sore, buy more about even a little, website from the Deadlift, I suggest you only use singles for Isabel.  Your lower back is likely still smoked.  Chained reps can add more spice to already well seasoned meat.  Be smart and do really fast singles.

 
Workout of the Day
Strength/Skill
Snatch
Spend 15 minutes and built to a heavy, but technically sound, Snatch.
Conditioning
“Isabel”
30 Snatches 135/85