WoD: Paper Clip

For Time:

21 - 15 - 9 (reps):

Deadlifts (85 / 60 kg)

Toes To Bar

**China Town Run after each round**

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• Effective CrossFit WoDs and training try to elicit a common theme among its intentions to make you more Fit. That common theme is two-fold. Firstly we want to garner real INTENSITY out of the majority of your workouts. Intensity is where the magic is at!! By gaining a true feel for what intensity actually is & feels like you really start to see results. The second factor would be your power output. We generally want you to show high level of power output. This would in turn most likely see more intensity.
• CrossFit Founder and CEO Greg Glassman wrote in April 2007’s “Understanding CrossFit.” = “Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise”.  Favourable adaptation includes improved body composition and improved health markers such as fasting glucose and triglycerides. It takes people from sick to well to fit.
• Be impressed by intensity, not volume.
• Hold the standards. Form is priority as always.
• 15 Min Time Cap. Scale as needed.

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Post TIME to Beyond The Whiteboard.