2 rounds of:
10 Push ups
5 Pull ups
Work to a heavy Power clean
3×500 Row test
Rest 3-5 minutes between efforts
Post power clean loads and row splits to comments.
Just how good is Rich Froning, the defending two-time CrossFit Games Champion? Watch Event 4 from the Central East Regional to see….”Rich could leave, go to the snack bar to get something to eat, come back and still win this heat”.
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)
Time cap: 25 minutes
Rich makes this look EASY, but make no mistake about it, this WOD is tough.
Post thoughts to comments.