Wednesday 2011.08.17

August 18, 2011

This year’s CrossFit Games winner paid us a visit today and did this workout at ladies’ Rx’d (90#/135#/20#/30″) in 17-ish minutes.  Absurd!

1 Muscle-Up Band-assisted Muscle-Up
2 Squat Snatches, 135# 83#
3 Cleans, 185# 135#
4 Strict Press, 135# Almost-Strict Press, 83#
5 Wall Ball Shots, 20#
6 Strict Pull-Ups Kipping Pull-Ups
7 Handstand Push-Ups (ROM shortened to 2 abmats)
8 Box Jumps, 30″ 27″

Rep Scheme: 1 MU / 1 MU, 2 SS / 1MU, 2SS, 3 CL… etc.  Complete last round (1, 2, 3… 8 ) twice.

30:50.

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