copied and pasted from the faq section of CrossFit.com (section 4.3) note- we will be doing the 3 round version. Here's a novel approach for those of you who have performed this WOD several times- consider trying to put yourself in YOUR LEAST favorable order if given the choice. Ask yourself which approach leads to improvement- making it as easy on yourself as possible, or making it as difficult as you can?
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.