“Everything you want is on the other side of fear.” ― Jack Canfield

CrossFit Performance
Strength
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 3 reps

*Build over the course of the sets to today’s heaviest triple.

Conditioning
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

Bonus Work!

Choose one or both, if you can only do one, choose your weakness. If you feel you need to get stronger or are weak in your strict pull-ups do the dumbell rows, if you lack in conditioning then do the row. If you need in improvement in both, do both!
Every two minutes, for 6 minutes (3 sets):
A) Single Arm Dumbbell Row x 10-12 reps each arm

*Start light and increase weight to something challenging through sets.

B) Row three 500m rows at a fast but sustainable pace, try to keep the exact same time for each row. Rest 1:00 between

CrossFit Basics (Fitness)

A) Every two minutes, for 12 minutes (6 sets of):
Front Squat x 3 reps for quality

B) Row for as many Calories as possible in 5 minutes

-Rest 3 minutes-

Complete as many rounds as possible in 5 minutes of:
8 Wall Ball Shots
8 Burpees