Chris Spealler is a five-times CrossFit Games veteran, and is also one of the world’s most respected and admired crossfitters.
Strength/skills
Toes-to-bar progression:
Abs knees to elbows > jack knives > leg raises > knees-to-elbows > toes-to-bars
with front squats 60% bodyweight, 5 reps in between
Conditioning
3 rounds for time
20 push ups
5 hang cleans 60kg/45kg
20 lateral bar hops