Level 1

4 Rounds:

10 Back Squat @ 80%

400 meter run

1 min rest

Level 2

4 Rounds:

10 Back Squat @ 80%

400 meter run

1 min rest

Level 3

4 Rounds:

10 Back Squat @ 80%

400 meter run

1 min rest

Level 4 Rx

4 Rounds:

10 Back Squat @ 80%

400 meter run

1 min rest

Motivation

I love seeing positive articles about CrossFit.  Especially in reference to the benefits to female athletes.  I can relate to the benefits these articles discuss.  Being married and having three daughters, I firmly believe that girls and women need a positive environment where they are encouraged to be strong physically, mentally, and emotionally.  A place where they can practice being healthy.  I am grateful that my daughters have so many positive female role models they see and interact with at the gym.  They see you pushing yourself.  They see you running, lifting, and sweating.  My girls see you competing alongside men and often beating them.  They see you trying your best.  Thank You.

Strength

Back Squat

5 rep Max

Strategy

We don’t have to like running, but we have to get better at it.

Get more Awesome: 30 clean and jerk (technique)