2010-08-23 UGS

Post author By CrossFitMGM
Post date August 22, 2010

Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups

Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops

Three Rounds
3a. 200′ Tire Drag

Three Rounds
4a. 100′ Farmer’s Walk
4b. 20 Sledge Strikes

Tags Clean, Farmer's Walk, Handstand Pushup, Rope Climb, Sledge Strike, Squat, Step Up, 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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