General Warmups and Mobility
7 Power Cleans 135/95
200 Meter Run
Go for a run and make it long.
CrossFit Games athlete Austin Malleolo in an effort to demonstrate that training for strength and endurance are not mutually exclusive got up early on the morning of April 16th, 2019 and did two very special things that day. First, at the gym he deadlifted 600 pounds and headed to the start line of the Boston Marathon and completed the race in 4:27:45. Yes, people have pulled more weight and ran a marathon in half that time BUT name anyone else who could do both in a single day. I can think of only one other.
The challenge is so intimidating that several years ago I sponsored a true hybrid competition where we would meet at the gym early, do the CrossFit Total (Squat, Press, and deadlift max) then head to the park and run a 10,000-meter road race. The challenge was so intimidating that we canceled the event with only two people signed up.