"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -- Coach Mark Rippetoe
Press 3x3
then
WOD:
AMRAP in 20 minutes
200 M run
10 Dips
15 Sit-ups
20 Box or Tire Jumps
2 comments:
Press: 120lbs 3x3
WOD: 6 rounds plus run, dips and 7 situps.
press: 111 3x3
WOD: 8 rds.
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