WARM UP:  And more

BUY IN:  The Body Relay

Push Up then Sit Up then Squat x 5,10,15 as a 3 member relay

STRENGTH: Sled Push .75 BW x 3


4 rounds
7 x Deadlift (Same as below)
7 x Hang Power Clean (65% 1RM)
Run x 200 m

Cash Out: 


2 Responses

  1. Aggie93

    Two of the many success stories I heard during the 5 and 6 am classes this morning:

    1) Crossfit is helping me beat diabetes — Reynold

    2) I’ve never been able to do an unassisted pull-up until now –Super Mario

    Ladies and Gentlemen, that is why I love to wake up at 4 am and drag my sorry rear up to the gym and open the doors. I know there are many stories out there like these. Some are vocalized and others are held internally. Whatever the case may be, thank you for your intensity, consistency and patience. You all inspire me.

    Through slow and steady progression you can accomplish great things. Get’er done!

    That is all. Good day.