Here is one of the wods from the Australian Crossfit Regional Qualifiers!
Three Rounds
10 Clean & Jerk
15 Ring Dips
20 KB Swing
Use a challenging weight. If you don't have rings do regular dips.
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St. John's Preparatory School implements CrossFit in to its strength and conditioning program and Physical Education curriculum. CF is based on constantly varied, high intense, functional movements. CF is a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains: cardio/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. CROSSFIT WILL CHANGE YOUR LIFE!!
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