For time:

1 Round “Helen”

5 rounds:

5 Burpee

10 Walking lunges

15 Sit ups

1 Round “Kelly”

Helen (400m run, 21 KB Swing, 12 Pull ups)

Kelly (Run 400m, 30 Box jumps, 30 Wall Ball)


Able to lift in his sleep, Joe D.



“The good teacher discovers the natural gifts of his pupils and liberates them by the stimulating influence of the inspiration that he can impart. The true leader makes his followers twice the men they were before.

” — Stephen Neill


“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” — Mark Twain

“The difference between one man and another is not mere ability: it is energy.” — Thomas Arnold

“Men succeed when they realize that their failures are the preparation for their victories.” — Ralph Waldo Emerson

“Saying over and over to yourself you’re a winner is splashing water into the face of a thirsty man but not letting him drink any. Saying over and over to yourself exactly why you will win is drinking from the never ending fountain of success.

” — Josh Bunch, Practice CrossFit

“The weights and the walls come together in an almost mystical experience. It becomes a family.” — Greg Glassman

“Live daringly, boldly, fearlessly. Taste the relish to be found in competition — in having put forth the best within you.

” — Henry J. Kaiser


You might also like