01f66cc368af659b18ffad5f6b5eb5b800af4c9a18“I have not failed. I’ve just found 10,000 ways that won’t work.” – Thomas A. Edison

 CrossFit Performance

Strength
Five sets of:
Deadlift x 3 reps
*rest as needed, 15 minutes to complete

Conditioning
Every minute, on the minute, for 24 minutes:
1st minute – Thrusters x 5 reps (115/75)
2nd minute – Box Jump Jumps x 15 reps
3rd minute – Double Unders for 25 reps
*if you fail a set, that number becomes your new goal number. For example, you only get to 22 double unders, that becomes your new goal number and what you will report on the whiteboard.

CrossFit Basic (or Fitness)
*recommended for those in first month(s) of CrossFit
A.
4 sets of:
Deadlift x 3 reps for quality
*rest as needed, 15 minutes to complete

B.Every minute, on the minute, for 15 minutes:
1st minute – Thruster x 5 reps
2nd minute – Box Jumps x 10 reps
3rd minute – Rest 1 minute
*if you fail a set, that number becomes your new goal number. For example, you only get to 22 double unders, that becomes your new goal number and what you will report on the whiteboard.

RUSH! Endurance
Same as regular CrossFit Class today.

PHOTO: Carressa doing Man-makers like a boss.