6 rounds for time of:
Run 400 meters
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
You’d better show up!!!
The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:
Diet – lays the molecular foundations for fitness and health.
Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics – establishes functional capacity for body control and range of motion.
Weightlifting and throwing – develop ability to control external objects and produce power.
Sport – applies fitness in competitive atmosphere with more randomized movements and skill mastery.