5 rounds for time
7 x box jumps (scale =step ups)
7 x shoulder press with dumb bells (scale = lighter weight or push press)
7 x push-up and row combo with dumb bells (scale = hand release push-ups w/o weight)
Run 200 meters (100 meters down, 100 meters back)
Check out the video of the push-up and row combo - push-up and row video
NOTE: for the shoulder press you stand straight up with hips and knees fully extended. Flex your stomach like you are going to take a punch to the gut and press the dumb bells directly overhead. If you scale to a push press, then this means you do a slight dip with your knees and hips and then stand up to give yourself a little momentum for the press overhead.
Post time and weight used to comments.
Also, several people asked about what the Black and Gold CrossFit t-shirts look like...so here it is! They are $20 each and we have sizes Small - XL. The shirts fit a bit tight and tend to shrink half a size after several washes. They are high quality CrossFit-style shirts and all proceeds support the cadets of B&G CF which is not an official USMA club sport and therefore has no funding or budget.
15:38 with 10 lb dumbbells. I also went to the next higher level (just higher than the sit up benches) with the box jumps for all but the first round.
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