As many rounds as possible in 20 minutes of:
3 Muscle ups
6 Toes-to-bar
12 Jumping lunges

Post rounds and reps to comments.

Compare to 10/20/11.

15 min AMRAP of:
5 snatch-grip deadlift (135/95 or 90%1RM snatch)
5 snatch-grip high pulls from high hang
20 snatch grip jumping junges
30 lateral hops over your bar

Big focus on technique today! Keep the barbell in good position on the DL's and high pulls. Jumping lunges are performed with hands on the barbell (barbell stays on the ground); trailing knee touches the ground. Post time to comments.

These videos demonstrate high pulls using a narrow grip. We will do high pulls with a wider, snatch-grip today.
• Sumo Dead Lift High Pull [wmv][mov]
• High Pull, Level II Seminar [wmv][mov]
• Core to Extremity Violation, Pat Sherwood [wmv][mov]

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

WOD Demo with CrossFit Rocks by Again Faster Equipment - video [wmv] [mov]

Compare to www.crossfit.com 120215.

LAST CHANCE!! To compete at the March of Dimes Throwdown this Saturday, register by midnight tonight.

For time:
500M row
50 box jumps
50 jumping lunges
50 double unders

Post time to comments.