3RFT:
15 Hang power cleans (135/55)
15 Burpees
*From CF mainsite
Archive for July, 2012
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Five rounds of:
3 Power Cleans, 70% of 1RM
6 Deadhang Pull-ups
100m Shuttle (50m down/back)
For time:
30 deadlifts (225/115)
30 sit-ups
30 wallball shots
30 push-ups
30 pull-ups
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
BtW median: 330 reps
From mainsite