2010-11-19 UGS

Post author By CrossFitMGM
Post date November 18, 2010

Five Rounds
1a. Sandbag Bear 10, 8, 6, 4, 2

Three Rounds
2a. Max Weighted Pullups
2b. Max Med Ball Plyo Pushups

Three Rounds
3a. 1 Minute Slam Ball
3b. 1 Suicide Run

Three Rounds
4a. 200′ Farmer’s Walk
4b. 50 Sledge Strikes

Tags Farmer's Walk, Pullup, Pushup, Run, Slam Ball, Sledge Strike

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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