“You’ve gotta dance like there’s nobody watching, love like you’ll never be hurt, sing like there’s nobody listening, and live like it’s heaven on
earth.” – William W. Purkey

CrossFit Performance
Strength/Skill
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep (or 3-5 reps with light weight if working technique for the first time on this movement, https://www.youtube.com/watch?v=grl7g6gpheY )

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24/20″)
15 Kettlebell Swings (24/16 kg)

BONUS WORK!
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm (https://www.youtube.com/watch?v=mkSSED3NxFU)

CrossFit Basics (or Fitness)

A) Every two minutes, for 12 minutes (6 sets of):

8 box jumps w/ step down

B) Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Russian Kettlebell Swings
250m row

RUSH!

10 rounds for time of:
200m run
8 burpee over ball
16 V-ups
:30 rest