Here is a good one

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A la’ CrossFit RVA:

100 45lb Thrusters

75 20lb Wall Balls

50 Rolls with the Ab wheel

25 Box Jumps, 24′ Box

If you don’t have an ab wheel use your wall ball. Get on your knees and place the ball two feet ahead of you. Put both of your hands on the ball and roll out on it to full plank extension, roll back until you are upright again. This is one rep.

Brandon has the record at 18:25