Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95% B.
Work up to a
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Everything you need to know about body fat
"Bartendaz: 'Mind Up'" - CrossFit Journal video [ipod] [mov] [HD mov]
