2010-12-17 UGS

Post author By CrossFitMGM
Post date December 16, 2010

AMRAP – 12 Minutes:
1a. 5 KB Cleans
1b. 5 Plyo Pushups
1c. 5 KB Shrugs
1d. 5 Ring Rows

800m Run

50 GHD Situps

Tags Clean, Pushup, Row, Run, Situp

"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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