Posted by Andy Petranek : Wednesday, Feb 07, 2007
Great examples of functional exercises that combine elements of strength, flexibility, stamina, endurance, coordination, balance, agility, accuracy,speed and power. Is it CrossFit? YOU BETCHA!
3 rounds for time
21-15-9 box jumps
7-5-3 muscle ups
21-15-9 deadlifts - 225 lbs
- sub for one muscle up is 4 pull ups and 4 dips
- adjust weight of deadlift to match your ability