Lifting- 1 Power Snatch + 2 Overhead Squat 1-1-1-1-1, using heaviest weight per set
Tabata Hollow Rock
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

CrossFit Training Camp:

Power Clean 5-5-5
Clean 5-5-5
Elizabeth 21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

"What is a cereal grain?

Cereal grains are seeds of monocot grasses that have been artificially selected by humans to serve as food. The ones that cause the most trouble, and constitute the biggest part of European and North American diets, are the gluten grains Wheat, Barley and Rye. I use the term gluten grains to signify primarily wheat barley and rye, but spelt, triticale and other less common grains, and some argue, oats are also gluten containing. One factor complicating gluten grain avoidance is the fact that non- gluten grains can often be contaminated by being processed on the same equipment as gluten grains..."

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