4 Rounds of:
200m Run (Flagpole)
22 Pull-UPs
22 Push Press (95/65*)
1. Pain is necessary.
2. Mechanics are essential.
3. Don’t turn every workout into a competition.
4. CrossFit programming is equal parts weightlifting, gymnastics and monostructural movements.
5. Keep a logbook.
6. Be realistic with what you can and should do.
7. What happens in the kitchen affects your results.
8. Rest often and sleep more.
9. Work out with somebody or as part of a group.
10. Apply your fitness to activities outside the gym.
