Dedication

"Never be afraid to try something new.

Remember, amateurs built the ark.
Professionals built the Titanic."

-Unknown

Warm Up

Strength/Skill
Snatch
1-1-1-1-1 (comes from CrossFit Calgary)

WOD (comes from CrossFit Calgary)
21, 15, 9, 15, 21 rep rounds for time:
Thrusters
Sumo DeadLift High Pull
M @ 95/ W @ 65

Endurance
For time: (This is an all out effort)
Run 200 m
(rest 30 sec.)
Run 400 m
(rest 45 sec.)
Run 600 m
(rest 60 sec.)
Run 800 m
(rest 90 sec.)
Run 600 m
(rest 60 sec.)
Run 400 m
(rest 45 sec.)
Run 200 m

DEDICATION

If you want to be the best, at anything, YOU must dedicate yourself
to it. Practice when no one else is. Compete against those who are
Smarter, Faster, Stronger and More Experienced than you are.
Dedication pays off! Dedicate yourself to your sport, job or hobby.
If you're going to do something, why not be the absolute best?
Charge Hard!