Goi's Fitness Forum

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

Perhaps this would be more manageable (albeit an exercise in mental fortitude):
“Sparrow’s Dozens”:
12x Deadlift @ BW +
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20#
12 Rounds

xarope wrote:Perhaps this would be more manageable (albeit an exercise in mental fortitude):
“Sparrow’s Dozens”:
12x Deadlift @ BW +
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20#
12 Rounds

576 reps...

you know you want it...

Not for 12 rounds, not really...

Besides, no med ball.