Farmer's Crossfit

Warmup

Run to the hills... less than 10-minutes run, going at med-hard pace

3 rounds
30 paces Farmer's walk
10 Ring dips
8 Sandbag getup
10 Burpees
5 Body rows

Time : 20'25''

This thing smoked my a$$ big time ! For 1... the grain bag that I was using was 40kg instead of 25kgs that I thought and 2... my lovely burpees were just NASTY ! The rest was ok.

For the farmer's walk I just grabbed said 40kg grain bag and dumped it on my shoulder and walked the 30 or so paces. Dips were ok and body rows were relatively easy given the height I had to put the rings for the dips (too much "good" leverage).

Here's a few pics of the tools used at Farmer's Crossfit :

40kg grain bag

20lbs medicine ROCK

Green Milk container loaded with gravel, approx. 50kg

Rings

GRAVITY !