Buy In: 5 reps each movement. Mobilize. Organize.
The following represents a round from the CrossFit.com hero WOD "Zeus":
(copied and pasted from CrossFit.com):
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps (women's weight=53#))
30 Box jump, 20" box
75 pound Push press, 30 reps (53#)
Row 30 calories
Body weight Back squat, 10 reps (women=50% bodyweight).
In 6 minutes complete as much of the above as possible.
Rest 1 minute, then in 8 minutes complete as much of the above as possible (start the WHOLE thing over).
Rest 1 minute, then in 10 minutes complete as much of the above as possible (starting over again of course).
Record total reps.
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.