For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
Ben Smith 13:24. Post time to comments.
Enlarge image
Is this an efficient position for rope climbing?
"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]
2 comments:
21:11 (225lb dl)
18:02 (345 DL, reg p-up/dips; 25 lb plate instead of ball)
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