01220fac39a2cf38f6e39ca1f5bb7e4a5643b9c9df“Putting off an easy thing makes it hard. Putting off a hard thing makes it impossible.” – George Claude Lorimer

CrossFit Performance
Strength
Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Strict Pull-Ups x Max reps
Rest 90 seconds

Conditioning
For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run

Photo: Mike Larson with a 275 lbs Push-Press