WOD 19/9/06

Intensity over Duration
This means Work outs are Fast, Furious and just a little bit Sweet.
Force and Power utilised through good form in the shortest time period.
The "I" Factor
Crossfit
crossfitsydney@yahoo.com.au



For Time

50 Reps

40kg Power Clean & Push Jerk

Record Time



Suggested Warm Ups
Row
3x 500m 1min Rest

BroomStick Cleans
Push Press
Overhead Squats

Add Ons

Weighted Chin Ups Pronated Strict
+kg
5x5

Front Squat
60%1RM
7x3 for form