CROSSFIT IS A STRENGTH AND CONDITIONING SYSTEM BUILT ON CONSTANTLY VARIED FUNCTIONAL MOVEMENTS PERFORMED AT HIGH INTENSITY. CROSSFIT WORKS FOR ANYONE AND EVERYONE, FROM PROFESSIONAL AND OLYMPIC ATHLETES TO THOSE JUST GETTING STARTED.
Wow! Look at you go:-)

WOD…

Ten rounds for time of:
Deadlift, 15 reps
15 push-ups

Post time & weight to comments.

Endurance WOD…

TABATA

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8