Dive Bar

CrossFit Free State – CrossFit

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Daily Mindset

Warm-up (No Measure)

**”How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank**

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.


Dive Bar (Time)

For Time:

800 Meter Run

50 Barbell Thrusters (45/35)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (45/35)

* While the barbell sticks out on paper, the majority of today’s workout will likely be spent running

* Move with a purpose on the 800 meter runs and bar facing burpees, but find a pace that allows you to go big on the thrusters


* With the empty barbell, let’s shoot for really big sets on the thrusters

* Look to complete these within 1-3 sets

* 1 Set: 50

* 2 Sets: 30-20 or 25-25

* 3 Sets: 25-15-10