Ran to the playground, did my cals, ran back home for the KBs:
6 Chins
6 Tactical Dips
16 Box Pistols Rocking
15 Squats & 150 meter Sprint
Double KB 2x16 kg/1 DL, 1 Snatch, 1 Press, 1 FSQ/7 on the minute
KB Snatch & Press 24 kg/1 l+r
KB Swings 16 kg/20
Post workout nutrition: 2 protein bars, 2 Danio yoghurts, 1 apple (42 P)
Observation: workout objective was power/strength maintenance volley
" Wait to use CrossFit until you get your squat up to 300 lbs (130 kg) & can bench press body weight.", Mark Rippetoe
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