For time:
21-15-9 reps of:
Bodyweight deadlifts
Ring dips/bar dips
*Complete 21 deadlifts, then 21 ring dips, 15 deadlifts, 15 ring dips, etc.
5 minutes rest
7 rounds for time:
1 Rope climb
2 Body weight Overhead squat
Note: Beginner/intermediate = 3 pull ups or Ring Rows/ 3 KTE’s per 1 rope climb.
“Speed and Dynamic Efforts” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]
“Yes, You Can” free CrossFit Journal article by Hilary Achauer.
“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]
