A solid look into how CrossFit was started and continues to run at such an elite level. CrossFit- C-Suite
Strength WOD
A1) Strict Press 5/5/5/5
A2) Good Mornings 5/5/5/5
(score the strict press only, for the good mornings you should use the same (or similar) weight as the strict press and focus on range of motion)
WOD
30 KB Swings (70/53)
800m Run
20 KB Swings (70/53)
600m Run
10 KB Swigs (70/53)
400m Run
(20 min cap)
Keith L and Keith M on heavy front squats