WOD

With a Running Clock,
Perform 1 Rd for time from 0-3, then again from 3-7, then perform 3 rounds for time at the 7 minute mark.

5 Snatch @ 60%
20 Wallball @ 20/14
40 Double Unders

Score = total working time

Level 1: 80 Single Unders with a double under attempt
Level 3: 40/30# wall ball in the first 2 rds, 20/14 for the 3 rounds.

Comp HW:

3 Attempts to go as many rounds as possible unbroken:

1 Strict Pullup
1 Kipping Pullup
1 Chest 2 Bar Pullup
1 Toes 2 Bar
1 Bar MU

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource