Skill: 3 minutes of turkish getups.
Then: max 3-position clean in 20 minutes. Beginners scale to 10×3 power clean to front squat.
Then:
"Crazy Ex"
50 double-unders / 50 AbMat Situps
1 Rope climb
40 double-unders / 40 Abmat Situps
1 Rope climb
30 double/unders / 30 Abmat situps
1 Rope climb
20 double-unders / 20 Abmat situps
1 Rope climb
10 double-unders / 10 abmat situps
1 Rope climb
20 double-unders / 20 Abmat situps
…and back up the pyramid.
AMRAP in 15:00.
The 'Good Old Days' of CrossFit are happening for someone new at Catalyst every week. Usually two someones, or more. Introduce yourselves. Welcome them. Recognize the light in their eyes, if not their face.
From Blair Morrison: Fear.
From the Catalyst archives: On Shame.