20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

30 box jumps 24/20
20-cal. bike
10 strict knee to elbows

10 rounds for time:

Row 200 meters
7 dumbbell push press
1  rope climb, 15-foot rope

In 2016, during a visit to a Level 1 Certificate Course at CrossFit Silicon Valley, CrossFit Founder and CEO Greg Glassman spoke about the program’s role in confronting the nation’s top killer: chronic disease.

Conditions such as obesity, Type 2 diabetes, heart disease, stroke, and cancer are responsible for 70% of deaths in the U.S. each year. “Medicine has no answer,” Glassman says. “You do.”

His solution is CrossFit—practical, non-medical health care through consistent training and proper nutrition. This approach helps people avoid chronic illness, improve quality of life, and extend longevity.

Greg defines fitness as “work capacity measured across broad time and modal domains,” enabling participants to track measurable progress. By coupling this definition with an emphasis on nutrition, the program drives meaningful lifestyle changes that reshape both body and mind.

12-9-6-3 reps for time:

bodyweight back squat
3/4 bodyweight hang power clean

Additionally, practice L-sits for 20 minutes.

20-minute AMRAP

Row 5,ooo Meters

or Run 3.1 miles

5 rounds for time:

12 thrusters
12 strict pull-ups

Chronic Disease: “We Have The Answer”