As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Instructions for Testing and How To Register
“Push Yourself Beyond Limits” Video from the CrossFit Journal
For an Exercise Afterburn, Intensity May Be The Key, New York Times reports that higher intensity exercise causes more fat burning after the exercise bout than does moderate intensity exercise, which has almost no after effects.
Success isn’t a result of spontaneous combustion. You must set yourself on fire. ~Arnold H. Glasow