6x400m max hspu on 4 min clock
1:29/10, 1:35/4, 1:30/9, 1:38/7, 1:38/6, 1:36/7
pm
sumodeadlift 5x5@225
100 cal airdyne
50 dips
9:20
hit the 100 cals on the airdyne at 3:29
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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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