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“Like a loaded gun, a race car, and a scalpel, the intensity prescription comes with ample warnings. Its potential for abuse at the hands of the selectively ignorant is not due to a lack of prudence on the part of its purveyor. Indeed, intensity is the holy grail of training: efficacious, efficient and necessary. Its elevation to a position of importance may be Greg Glassman’s single greatest contribution to the training zeitgeist. Still, it is only truly understood if coupled with the attendant caveats: the tenets of relative intensity and the prescription of mechanics, consistency, and then intensity.”
Understanding CrossFit and the Intensity Prescription

A. Three sets of:
Back Squat x 1: 8-10 @ 40-50%, 2: 6-8 @ 50-60% 3: 4-6 @ 60-70%
Rest 45 seconds
Ring Rows x 10-12 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Every minute, on the minute, for 12 minutes, perform:
10 Russian Kettlebell Swings
5 Burpees