5 rounds of 40:20 (40 seconds work 20 seconds rest)
- Goblet Squats
- Sprints (originally kettlebell cleans)
- Halo (20s each way)
- Kettlebell Swings
Don’t underestimate this workout – I did. It was 20 minutes of solid hard work! The cleans were subbed as not all of us were comfortable with the movement yet.
Good fun 🙂
Thrusters x Front Burpees
Barbell Thruster = medium challenging weight (I used 20kg)
Front Burpee = burpee facing the barbell, jump over the barbell – 2 feet to 2 feet
My Time: 13 minutes
This was the workout for the 2014 CrossFit Open in California. My instructor thought this would be a good challenge to give us a rough idea of where we are in our fitness levels in comparison to the best of the best in CrossFit.
Boy was this a challenge! By the time I was through with this, sweat was raining from my head for at least 10 minutes.
See this link for the world championship video, tips and best times: