- For Time (with a Partner)
- 50 Walking Lunges
- 40 Pull-Ups
- 100 Box Jumps (20 in)
- 40 Double-Unders
- 50 Ring Dips
- 40 Knees-to-Elbows
- 60 Kettlebell Swings (2/1.5 pood)
- 60 Sit-Ups
- 40 Dumbbell Hang Squat Cleans (35/25 lb)
- 50 Back Extensions
- 60 Wall Ball Shots (20/14 lb)
- 6 Rope Climbs (15 ft)
One partner works while the other rests. Box jump height is the same for men and women.
We found it programmed by Snoridge CrossFit with some variance from the original workout (e.g.: barbell hang squat cleans instead of dumbbell; good mornings instead of back extensions), but we used the original workout's movements here.