Three rounds for time of:
20 inch Box Jump, 25 reps, in sixty seconds
Powerclean, 15 reps
Rest 1 minute
No rest during jumps or powercleans.
Each round is about three minutes including rests.
Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean
"Questions like, 'what does this work?' clearly imply a focus on
form versus function. And, training for form rather than function
is the plague that is preventing more athletes from optimizing
performance than any demon outside fad diets."
- Coach Greg Glassman
Read this and tell us, "what diet do you think it is that contributes to these problems?"
Hint: It's not The Zone
http://www.jsonline.com/alive/news/may01/run30052901.asp