Run, DB Push Press, Ring Rows

Three rounds for time of:
Run 200 meters
7 Push presses, 70/45 pound dumbbells (yes men will need to use 2 pood Kbs)
14 Ring rows (feet on a box such that body is parallel)

Competition
Same, except weight is 45/30

Performance
Run 200
7 Push Pressses 30/20
14 Ring Rows  (normal)

Fitness
Run 200
7 Push Presses 20/15
14 Ring Rows 

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WOD Demo with CrossFit Parma - video [wmv] [mov] [HD mov]