091413 Saturday

CFNE Comp

Workout 1 "Task Priority FGB"---

13 Minute Time Cap
3 rounds:
20 Wallballs (10' target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds

13:44 = 2 rounds + 20 WB + 20 KB + 7 box jumps I think 

Workout 2 - "The Sprint"---
~500 Meter Sprint for time

1:34:31

Workout 3 - "Progenex Force"---

9 Minute Time Cap
24 Burpees, followed by:
3 rounds of:
12 Deadlifts 105#
9 Hang Power Cleans 105#
6 Shoulder-to-Overhead 105#
Then...
5 Muscle-ups

9:03- got 3MU out of 5