3 minute AMRAP of:
3 Power snatches @ 110#/85#
6 push ups
9 Air squats
*note: At the end of each 3 minute AMRAP take 1 minute rest.
1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint.
Rest as needed between sprints to ensure maximum effort.
“Box Tour: CrossFit Vitality” with Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]
“Crossroads of Ourselves“, free CrossFit Journal article by Ryan Carbone.
“Ode To Fran” – video [wmv] [mov] [HD mov]
WOD Demo at the CrossFit Tour, Australia – video [wmv] [mov]