From crossfit.com:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Today, just because of the equipment, I used a 60lb kettle-ball (instead of 75) and a 65lb push-press. Done in a group setting (John, Mike, Miso, April). I ended up doing thrusters instead of push-press for the first round, so I probably would have broken 300 had I not screwed it up. Definitely one of those Leeeerrooooyyyy Jeennkinsss moments. We did 3 rounds.
Rnd 1: 96
Rnd 2: 94
Rnd 3: 96
TOTAL: 286
