Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. In no particular order (and not for time):
15-10-5 of calorie row and GHD sit-ups 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups 15-10-5 of muscle cleans and ring dips
2. Technique review: the forefoot strike.
3. "Rock for Light"
Competitors and CrossFitters: Four rounds for time of Run 400m, 100 Squats.
Novices: Four rounds of run/walk 400m, 50 squats.
Teams of two. Teams run together, and squat simultaneously, each responsible for 1/2 the reps. As soon as both athletes have finished 50 (25 for novices) squats, then head out for the next round.