Wes sprinting it home.

The best program for getting better at CrossFit is CrossFit. Constantly varied functional movements executed at a high intensity. There has been a lot of conversation on the Internet about strength biasing, double and triple day programming and a myriad of other way strategies for improving performance. Biasing your training or specializing goes against the whole principal.

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Workout

Three rounds for time of:
Row 500 meters
21 Box jumps, 24" box
12 Pull-ups