Tamara's Workout

Warmup: 20 squats, 20 sit-ups, 20 back extensions, 20 push-ups, 20 dips, 20 pull-ups.

Weight work: 5 x 5 rep shoulder presses, at 45#, 55#, 55#, 55#, 55#
5 x 5 rep back squats, at 65#, 85#, 85#, 95#, 95#

Crossfit workout: 1st minute, clock running = 1 handstand pushup, 1 pull-up
2nd minute, " " = 2 handstand pushups, 2 pull-ups . . . keep going
to the minute you can't do them in time any more: 8 minutes