Randy Runs For Karen

Post author By CrossFitMGM
Post date October 20, 2017

CrossFit Montgomery – CF

3 Rounds
25 Power Snatches (75/55)
50 Wall Balls (20/14)
200m Run

WOD

Metcon (Time)

3 Rounds

25 Power Snatches (75/55)

50 Wall Balls (20/14)

200m Run

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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