“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill

Strength
Five sets of:
Power Clean x 2-2-2 (three sets of doubles, touch n’ go)
(rest 10 seconds between doubles)
*Rest 1-2 minutes between sets

Conditioning
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
*Rest 2 minutes

CrossFit Basics (Fitness)

Strength/Skill
Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds

Conditioning
Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters w/ Kettlebell in each hand
Rest 3 minutes

RUSH! Endurance

5 Rounds for time of:
Run 400 meters
8 Burpee box jumps (24/20)
8 Alternating Single Arm Dumbell Thrusters* (45/30)
*each rep starts from the ground
(35:00)