Have your friends or spouse expressed interest in CrossFit but are too intimidated?  Tell them about CFT bootcamp.

Dirty Little Secret

10 minutes

10M Run EMOM increase 10 meters

0-1 minutes: 10M

1-2 minutes: 20M

3-4 minutes: 30M

Score is total number of minutes completed. For example if you succeed in increasing by

10M until the 10 minutes is up your score is 10.

Then:

3 Rounds of the Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Without stopping or dropping the bar, complete the above sequence 7 times. Each round

add weight. Rest as needed between rounds, time cap is the end of class.

Score is the heaviest round completed, without dropping the bar, and run score added.

For example an athlete completes 9 minutes of increased run and completes their last

round of the Bear Complex at 85#, their final score would be 94.