CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
skill/strength- powerclean complex 1,1,1,1,1- hang clean, top of knee hang clean, bottom of knee hang clean, full powerclean. add weight each set
wod- medball power clean x10, rdl x10, 5rft
cooldown- 100 abmat situps