Performance:

3 rounds:
50ft sled push (185/95 lb)
20 burpees

rest as needed between rounds

Competition:

1) Gymnastics Skills Warm-Up
Three sets, not for time, of:
Rope Climbs (with legs) x 4 reps
Muscle-Ups x 6 unbroken reps
L-Sit x 30 seconds

2) Snatch Pull
3 x 4 @ 95% 1-RM

3) Every minute, on the minute for 6 minutes, perform 12 chest to bar pull ups. If you go over the minute, complete your reps in the next minute and use the remainder of that minute to rest.

These two beautiful young ladies shared a great morning with us at CFA’s CrossFit for Hope. Over $4,000 was raised to support St Jude!

Is It Paleo?

Real Patient Follow-Up

“Perfect Form and Intensity” with Rob Orlando, CrossFit Journalpreview video [wmv] [mov]

Burgener Warm-up [wmv][mov]
(Correcting issues with the Burgerner Warm-up)