3 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Goblet Squats x 10 reps @ 3111
Rest 45 seconds
A3. Kettlebell Swings x 20 reps
Rest 45 seconds
+
3 rounds for time of:
10 Burpees
10 Box Jumps
400m run or 400m row
CrossFit:
A.Take 15 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean
+
Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees
Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
A good starting weight might be between 70 and 80% of part A.
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