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February 19, 2012
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Canada – 9th Oct 2011

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Written by: Olly


Complete as many rounds as possible in 20 minutes of:

  • 3 muscle-ups
  • 6 squat cleans (W:95#/M:135#)
  • 15 GHD sit-ups
  • 400m run

POWER HOUR   10/7/2011

  • Perform 1 squat clean (as heavy as possible) every 30 seconds for 10 minutes.
  • Weighted pull-up  1/1/1/1/1
Quote:


About the Author

Olly
Olly is a dedicated trainer and actively competing CrossFit athlete who has worked with people of all ability levels from Ice Hockey players to Office workers. Olly believes that, to be effective in the long term, a fitness program has to be fun, creative and enjoyable. The CrossFit program is universally scalable, making it the perfect application for any committed individual. A foundational cornerstone of the CrossFit training methodology is to measurably improves athletic performance in every general physical skill. For those with specific sports development goals, custom programs can be tailored to any requirement.
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