Got some good ones this week, with a benchmark on Wednesday and a mix of two others on Thursday. As we become more proficient with the movements in CrossFit, we'll encourage you to challenge yourself with intensity. Yes, increasing strength and endurance will help improve your times, but the best improvements will come simply from adding intensity. What's that feel like? Push it through one the movement you have down and let us know where it burns.
30 KBS 53/35#
200 m. farmers carry (kb x 2)
Check out this video from StrongFirst on the KB swingIt all comes down to consistency and repeatability. Practice the "hike" to get things going, so that first swing sets the tone.