Focused Power

Ken doing Dumb Bell Cleans.

All of you have heard us say "be aggressive," or, "shrug violently," or, "stay focused." This is what we're talking about. Look at the focused determination on Ken's face!


3 rounds for time of:
400 meter run
100 weighted squats

Men use a 28 pound medicine ball, women use a 20 pound medicine ball.

This workout was first given to Hollis and I by Dan Grant of CrossFit North Santa Cruz about a year ago, and we still talk about it! Thanks Dan!