4 Sets for total reps per round of:
1 min KB Swings (50/30)
1 min DB Thrusters (25/15 per hand)
1 min Ball Slams (20/15)
1 min Box Jump (20/14)
rest 4 min
Strength & Power:
A. In 25:00 build to a tough/heavy 1 Rep on back squat and weighted pull-up.
*Rest as needed during the 25:00.
B. 1 Attempt at AMRAP of 85% of your back squat and pull up from A.
CrossFit in the news:
Erin Andrews Tries Crossfit (<—Click To View Video)
*Post thoughts and opinions to comments*