Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell (55 pound dumbbell) swing, 21 reps 21 Push-ups 15 foot Rope climb*, 3 ascents 20 inch Box jump, 21 reps 21 Back extension Walking lunge, 150 ft
Post time to comments.
*Towel pullups (placing a towel over a pullup bar) can be used to simulate a 15 foot rope climb. For more realism, alternate one hand high, one hand low on the towel. Standard substitution is 15 towel pulls.
SP CrossFit Team Leader http://www.sparkpeople.com/myspark/gro ups_individual.asp
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