4 rounds for time of:
400 M Run
50 Air Squats
Compare to 10.7.11
Clean 3 x 1 @ 90%
Front Squat 3 x1 @ 85%
Push Press 4 x 2
In CrossFit, you are only as “fit” as you are competent in each of these 10 general fitness skills.
Cardiovascular/respiratory endurance-The ability of body systems to gather, process, and deliver oxygen.
Stamina-The ability of body systems to process, deliver, store, and utilize energy.
Strength-The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility-The ability to maximize the range of motion at a given joint.
Power-The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed-The ability to minimize the time cycle of a repeated movement.
Coordination-The ability to combine several distinct movement patterns into a singular distinct movement.
Agility-The ability to minimize transition time from one movement pattern to another.
Balance-The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy-The ability to control movement in a given direction or at a given intensity.
Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power. ~Clint Eastwood