do 5 rounds of:

5 barbell clean 155 lb men/ 115 women

sprint 40 yds

10 thrusters 95 lb men/ 65 lb women

sprint 40 yds

15 pull-ups/jumping pull-ups

rest twice the time it took to complete the round

if you don’t have the area to do a 40 yd sprint do high knees in place for 20 sec. If you have a bungee cord to atach even better.


Gillian Mounsey, Camp Barrett, Quantico VA

“Ring Dips”, CrossFit Journal Preview – video [wmv] [mov]