2 rounds of:
10 Push ups
5 Pull ups
1 rep EMOM for 5 minutes @ 65% 1RM,
then do 1 rep EMOM for 5 minutes @ 75% 1RM,
then do 1 rep EMOM for 5 minutes @ 85% 1RM
(15 minutes total work)
10×2 Front Squat (60 seconds rest between rounds)
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Want to be good at Oly?, CrossFit Journal
Jeff Prejean: Age is just a number, CrossFit Games
Double unders are as easy as air squats, wodtalk.com
Grass roots, Chris Spealler
I discovered CrossFit in 2006, and Speal was one of the first CrossFitters I learned about. I did CrossFit on my own for a year before there was an affiliate to go to locally. Walking in to an affiliate and meeting Ryan and other CrossFitters was like walking into the corn on Field of Dreams – heaven. Speal’s description of CrossFit back in the day and what it’s become is spot on. It’s all about community!
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