3 rounds for time of:

135 pound Squat cleans, 20 reps

20 box jumps, 24"

20 kettlebell swings, 53/36#







Troubleshooting The Front Squat   "Every time I front squat, the bar is pressed up against my throat and I feel like I'm getting choked out. What can I do to fix that?

Sounds like you're doing it right. The bar should be touching your throat. Now, literally getting choked to the point that you can't breathe is obviously a problem, but most of the time it's just mild discomfort."Ben Bruno for TNation.com


Well Fed: Interview With Melissa Joulwan   "Melissa Joulwan runs The Clothes Make The Girl blog. She’s a smart, sassy, fabulous and strong woman… who has a not-so-secret past as a “chubby nerd” who’d rather Rollerskate to the library than do sports.

She transformed her geeky childhood love of Rollerskating into a roller derby league and a book, Rollergirl: Totally True Tales from the Track, written in what’s described on Amazon as a “mouthy, tough-as-nails style”. (You see why I like her?)

She didn’t stop there. The former “chubby nerd” found Crossfit, got lean and powerful, and transformed her family’s love of food into a beautiful, accessible, easy-to-use Primal cookbook, Well Fed: Paleo Recipes for People Who Love to Eat, available in softcover and e-book format."Krista Scott-Dixon, Stumptuous.com

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