If you don’t CrossFit, I’m cool with that. If you CrossFit, I’m even happier. But, there are some folks out there obsessed with hating CrossFit and CrossFitters. That’s really funny when you think about it . . . and pathetic.
The only movement that really matters is the one you are doing now — in the gym or in your life. -Lisbeth

1000 m. Row
50 Thrusters (30,45#)
30 pullups

4:15 Open Gym/ Competitor:
Open gym: take advantage of working on your weaknesses, mobility or make up a WOD.
Endurance WOD: Follow todays WOD
Power snatch + snatch – 70% (of snatch) x 5 sets
Snatch balance – 75% (of snatch) x 3 x 4
Handstand pushups 5×3 (difficult as possible)

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