“At 64 years, I feel like I am about 30. I have energy — something I never had. Chemo took a lot out of me, but CrossFit put it all back again and then some. I was a wreck and now I am healed, thanks to CrossFit.” – Rosica Macintosh (Click on Photo for Full Article)


HBBS: 1X5@60%, 1X3@70%, 1X2@80%, 1X2@90%, 1X1@95%


4 rounds for total time of:

7 C2B Pull-ups
15 HR Pushups
15 KBS 53/35#
50 Double-Unders
*Rest 90 Seconds


Front Squats: 1X5@60%, 1X4@75%, 1X4@80%, 1X4@85%

5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO

5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO

a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.


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