Strength:
clean 5 @ 75%, 5 @ 80%, 5 @ 85%
WOD:
10min AMRAP
10 Russian kb swings (70/53)
10 goblet squats (53/35)
10 pull-ups
then
400m run
The 400m run is completed as the clock hits 10:00. Your score will be rounds + reps as well as your total time to finish the run.
Helpful Links:
An article from The Box Magazine talking about how CrossFit is re-shaping how women define themselves and what they are looking for out of a fitness program: http://www.theboxmag.com/article/crossfit-changing-world-women-11216
