Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
- Kettle Bell Swings @ 24kg
- Burpees
Rest 5 minutes, then for time do 21-15-9 of:
- Row for Calories
- Box Jump-overs 24/20
Results: For the first part 3:51, for the second part 5:31.