24.9.18
It’s not about six-packs & winning the CrossFit Games. It’s about longevity. It’s about giving you the tools to live disease free & at full capacity into your 90s. As CrossFit founder Greg Glassman has said, "We have an elegant solution to the world’s most vexing problems, disguised as a sport."

WOD
Front Squat (Weight)
Wasabi (Time)
For Time / Time Cap 12 min
1,000 Meter Run/Row
40 Pull-ups
30 Front Squats 60/42.5
20 Barbell Facing Burpees

Sc1
800 Meter Run/Row
40 Jumping Pull-ups
30 Front Squats 50/32.5
15 Barbell Facing Burpees

Sc2
600 Meter Run/Row
40 Jumping Pull-ups
30 Front Squats 40/25
10 Barbell Facing Burpees

FIT

WOD WARM UP
:30 Seconds

Quad Stretch
Knuckle Drags
Active Samson
Active Spidermans
Slow Air Squats
Push-up to Down Dog

## Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Front Rack Stretch – :30 Seconds
## Wrist Stretch – :30 Seconds
## Ankle Stretch – :30 Seconds Each Leg

100 Meter Run
3 Push-ups
3 Frog Hops
3 Barbell Facing Burpees
3 Pausing Front Squats
3 Front Squats

10 Scap Pull-ups
5 Lat Activations (Press Down on Bar)
1-3 Strict Pull-ups or Ring Rows
5 Controlled Swings
5 Kip Swings
3 Pull-ups

1 Round

50 Meter Run
4 Pull-ups
3 Front Squats
2 Barbell Facing Burpees

CategoryWOD