Press
135x5/165x3/170x2
3 rounds
Run 400 meters
20 pistols, alternating
10 hspu
10:34
3:00/3:30/4:04
hspu 10/7-1-1-1/5-1-1-1-2
5x20 GHD sit ups
2x10 ring dip
3x10 rev hyp 70#
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CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to the elite.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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