8/6

Olympic event

500 M row + max jump rope

3 rounds for time of:

5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Building lap

M1: 20/12

M2: 16/8

M3: 12/6

 
Rich Froning the 2011 and 2012 Crossfit games champion did the workout “King Kong”. Its 1 deadlift 455lbs 2 muscle ups, 3 squat cleans 255lbs and 4 handstand push ups. 3 rounds

  1. No trackbacks yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: