50 KB Snatches R/L (16 kg)
10 Knees to Elbows
Tactical Athlete Total
Three attempts each at:
Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)
The CrossFit Total was created by mark Rippetoe. He compiled the three most effective lifts for developing functional strength into one contest. Now, all you have to do is add the weighted pull-up. Be sure to pull with your palms facing out and make sure the front of your neck (not your chin) touches the bar; otherwise it’s just a good try.
“… they were among the mighty men, helpers in the war,armed with bows, using both the right hand and the left in hurling stones and shooting arrows with the bow…” I Chronicles 12:1-2