2010-11-22 UGS

Post author By CrossFitMGM
Post date November 21, 2010

4 Rounds
1a. 6 KB Snatch
1b. Rope Climb

4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges

3 Rounds
3a. 6 Double KB Clean & Press

3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps

Tags Clean, Lunge, Press, Rope Climb, Situp, Snatch, Squat, Tire Drag

"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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