Warm-up: 2 Rounds – 20 Air Squats, FW Circa Bldg (50/35lbs), 10 Drop Unders w/ PVC
MetCon – Chipper:
25 Push Press (95/70lbs)
25 Box Jumps (30/24″)
25 Back Extensions
Sprinting works. Squatting works. Yesterday’s front squat plus quarter mile sprint worked. There were some awesome efforts on both yesterday’s and today’s metcons. Doug Coffin turned in the only sub 9:00 time today. And that was after smoking yesterday’s WOD and setting a new deadlift 5 rep max! The French have a word for that: ley-git.
Keep on getting stronger,
P.S. – Here is a cool little story from Robb Wolf, CrossFit’s resident nutrition guy.