08-08-2017

For Time:

Workout:

• 21 Wall balls 20lbs (14lbs)21 burpees15 knees to elbow 15 burpees9 Squat cleans 80kg (55kg)9 burpee Muscle ups15 knees to elbow15 burpees 21 Wall balls 20lbs (14lbs) 21 burpees

Score Type:

• Time

Movements:

• Burpee

  One of the most loathed movements by CrossFiters, it may actually be one of the most beneficial movements to your cardiovascular endurance and training. With a complex group of flexion and extension components, the burpee transfers to so many other movements performed in CrossFit workouts. The ultimate in movements? perhaps not, but don\'t underestimate the power of the burpee. Learn to love it and it will look after you.

  , Clean, Hang Squat Clean, Knees-to-Elbows, Muscle-Up, Squat Clean, Wall Ball Shot