Tuesday, October 18, 2016


Every 4:00 for 28:00:
10 Burpee box jumps (24/20)
2 Rope Climbs

Post WOD
HEAVY sled walk
4 x 60 meters (2 Forward / 2 Backward)

Tip of the Day
Intensity is the main focus of CrossFit.  How do you increase your intensity?  The first step would be to become more efficient at your movements.  Burpee box jumps are an example of a movement that is easy to lack efficiency on.  Taking extra steps getting on and off of the box will waste time.  Work on firing your feet all the way up to your hands to eliminate taking extra steps to get closer to the box.