Every 30 seconds complete 3 burpees and then perform max rep pull ups.
The goal is to complete 100 total pull ups.
Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Post total time it took to complete 100 pull ups.
Strength: Power Clean 1-1-1 (set a new PR)
Compare SWOD to 12.5.11
Congratulations to the our own “CrossFit Junkies”for being all female Champions 2012!!!-View Final Results Here
The Overhead Squat by Greg Glassman
CrossFit Murphy will be starting a new 8 week program of CrossFit Kids and CrossFit Big Dogs this week at regular schedule times.
“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.”~Knute Rockne