Here is a great post about the benefits of sprinting, HIIT, etc. This is why we CrossFit! To be fit at life… And to look amazing of course.
Warm-Up: 20-shoulder press, 15-push press, 10-split jerks.
Strength: Clean & Snatch – Find new 1RMs
5-3-3-3-1-1-1 for each.
WOD:100 squat thrusts for time. Every min on the minute, 2 power jacks.