Many of you know Bob Hoffman and the York Barbell company, but if some of you haven't tried the #3 York Course, get ready to rumble. This workout is probably over 50 years old. Maybe the oldest CrossFit WOD????
Pick the heaviest load you can handle and no stopping between exercises.
right-arm one-arm dummbell snatches x 7 reps
left-arm one-arm dummbell snatches x 7 reps
right-arm one-arm dummbell clean and jerk x 7 reps
left-arm one-arm dummbell clean and jerk x 7 reps
front squat x 7 reps
bench x 7 reps
back squat x 7 reps
deadlift x 7 reps
Hang Snatch x 7 reps
Hang Clean x 7 reps