December 22, 2012
Start a running clock.
During the first 10 minutes complete:
3 rounds:
5 x squat cleans (225/125lb)
10 x hand stand push ups
At minute 10 complete:
3 rounds:
5 x muscle ups
5 x overhead squats (155/95lb)
At minute 20 complete:
3 rounds
100m farmers walk with KBs (32/24kg)
15 burpee box jump overs (30″/24″)
1) 3 rounds:
5 x squat cleans (225/125lb)
10 x hand stand push ups: 7:23
2) 3 rounds:
5 x muscle ups
5 x overhead squats (155/95lb): 4:24
3) 3 rounds
100m farmers walk with KBs (32/24kg)
15 burpee box jump overs (30″/24″): 9:36
Great day at CFA!