21-15 and 9 rep rounds of:
Left-arm KB snatch (53/35)
Right-arm KB snatch (53/35)
Pull-ups
For time:
Strength: Bench
Power Grip 1 x 8 @ 80%
Wide 2 x 8 @ 70 %
Narrow 2 x 8 @ 65 %
Greg Amundson 4:39, December 2007 – video [wmv] [mov]
Rest-Why Should I Rest
“Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm” by Patrick Rishe, Forbes.
“Toughness is in the soul and spirit, not in the muscles.”~Alex Karras