Evolution A:

Take 7:00 and “Practice” your Squat Clean Thruster (ie. “Cluster”)

Rest as needed then,

Evolution B:

For time:
80 Squats
40 Kettlebell Swings (53lb. / 35lb.)
20 Toes to Bar
Run 400 Meters
64 Squats
32 Kettlebell Swings
16 Toes to Bar
Run 400 Meters
50 Squats
24 Kettlebell Swings
12 Toes to Bar
Run 400 Meters
32 Squats
16 Kettlebell Swings
8 Toes to Bar
Run 400 Meters
16 Squats
6 Kettlebell Swings
4 Toes to Bar

Note: Today’s session dates all the way back to October 16, 2003, at the original CrossFit gym on Research Park Drive, and was created by CrossFit Founder, “Coach” Greg Glassman. It’s a good one! Evolution A is great practice for the upcoming Santa Cruz Affiliate Cup. There will be a 25 minute “Time Cap” on Evolution B.

Kim achieves her CAMP Blue Belt! KIDA and Osssss!


“Your facility need not be equipped with a track to take advantage of measured runs. CrossFit is located in an industrial park and we’ve measured and marked from our gym door 100, 400, 800 and 1,500-meter loops. We call these “urban runs” and they are fraught with obstacles like mossy gutters, cars – moving and parked, and of course, dogs. For many of our athletes this has greater application and relevance than loops on a rubber track.” ~ Coach Greg Glassman, Founder of CrossFit 


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