Repetitions of 21, 15, 9 of the following triplet:

Alternating weighted lunge (21 steps each leg / 45lb – 25lb. dumbbells)
Box Jump

Rest 5:00 then:

5 minutes of Toes to Bar and Knees to Elbow practice.

George Ryan, Greg Amundson and Jeff Martone


George Ryan, the founder of the CrossFit Striking Course, and Jeff Martone, the founder of the CrossFit Kettlebell Course, are two of the most sought after Coaches in the World. Both George and Jeff have immense real-world application in both combatives and physical fitness. In addition to their physical capacity as athletes, and perhaps more importantly, George and Jeff are men of immense compassion, faith and courage.


“If we had no winter, the spring would not be so pleasant;
if we did not sometimes taste adversity, prosperity would not
be so welcome.” – Anne Bradstreet