Squat Clean to Max
Front Squat to Max
Back Squat to Max.
Begin each exercise with the max lift from the previous (start your front squat with your squat clean max, etc.)
This stuff is pretty addictive – just ask Carolyn Tomchuk! Out with PNEUMONIA for 2 months, this was her post last night (she's supposed to wait until Thursday to re-start, says her Doc):
"Ok…I could not take it anymore….I did a CF WO at home…AMRAP in 15 minutes of sit ups, push ups and squats…I took it easy, but I loved it!! Oh it has been a long two weeks!!!"
Got a friend who's interested in CrossFit? Give them this: The Learning Curve.
Right: You wouldn't know it from this picture, but this guy is one of the most fearful cage fighters in Ontario and Michigan. Saturday night, he'll show you up close….but not too close. He's also growing a mustache to raise funds for prostate cancer – and so is Mike. Seek them out, and give them a buck. Mustaches are funny. Prostate cancer – not so much.