The CrossFit Jackson Gauntlet!
We came up with a new "bench mark" WOD for CFJ it goes like this...
the parking is set up with 8 stations separated by a 40 yard sprints from one end to the other. 30 reps for each exercise. Burpees then 40 yrd sprint to KB swings 40 yrd sprint to sit-ups 40 yrd sprint to air squats 40 yrd sprint to burpees 40 yrd sprint to box jumps 40 yrd sprint to sit-ups 40 yrd sprint to thrusters.
Run for time.
35# swings, 20" box jumps, 45# thrusters.
12:48
Posted by: jkeel 34/5'9/163 | November 01, 2008 at 04:23 PM
35# swings, 18" jumps, 45# thrusters
19:28
this was a good one. its really hard to run after 30 burpees
Posted by: rasberry | November 01, 2008 at 08:18 PM