01cb77e12427f80ceb5fa3ce0a1512d5189974f1d7The man who removes a mountain begins by carrying away small stones.
– Chinese Proverb

CrossFit Performance
Strength
Take 10 minutes and build to a 1RM Push Press

Conditioning
Two sets for max reps/calories:
2 minutes Row for Calories
Rest 2 minutes
2 minutes Dumbbell or Kettlebell Man-Makers
Rest 2 minutes
2 minutes of Wall Climbs
Rest 2 minutes

* Anybody who wants to complete CrossFit Total today is welcome and it will qualify for the benchmark board. It is recommended that you do today’s WOD after. You must have a coach validate your top lifts of Squat, Press, then Deadlift, in that order within one hour.

CrossFit Basics
A. Four sets of:
Barbell Push Press x 6-8 reps
Rest 45-60 seconds
Rear Rack Lunge x 6-8 reps
Rest 45-60 seconds

B.
Two sets for max reps/calories:
2 minutes Row for Calories
Rest 2 minutes
2 minutes Situps
Rest 2 minutes
2 minutes of Burpees

RUSH CrossFit Endurance

Every Minute on the Minute for 24 minutes
Even: Run 200 meters
Odd: 20 wall balls