Friday 050923

10, 20, and then 30 rep rounds of:
Box jump, 20 inch box
Handstand push-ups
Burpees
Pull-ups

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CrossFit Certification Seminar September 2005, Sage and Coach Burgener: Power Snatch

“For far too long CrossFitters have mostly remained silent with the knowledge that those who do leg press, curls, and lateral raises on Monday, Wednesday, and Friday while jogging long distance on Tuesday, Thursday, and Saturday were unfit for the demands of combat, sport, and emergency. This silence is due in part to political correctness, deference and respect, and a plain old desire to keep friends friendly. Nature feels no such compunction to respect delusions of competence and speaks her mind with great clarity and conviction – her messenger is Rhabdo.”

Greg Glassman