2 rounds for time: this was on the crossfit website i believe...i wrote it down, but forgot where i really got it from:


10 standing long jumps +
100' walking lunge +
21 kb swings +
21 pull ups +
21 burpee's + (yeah burpee's)
21 ball slams (use 20 lb d-ball)


note:
ladies can use a 16 kg kb for swings, men use 24 kg kb
ladies can use a 16 lb d-ball for the slams, men use the 20 d-ball.