Warm-up: 30 second bear crawl, 30 second double-unders; Rest 30 seconds x 5 Workout: “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20″ box). Post time to comments. Cool-down: Spend 5 minutes with a trigger point ball or targeted stretching to the calves and achilles WOD Demo with Russ Greene – video [wmv] [mov] WOD Demo with Trident CrossFit – video [wmv] [mov]
