EFFICIENCY TIPS: Knees To Elbows/Toes To Bar with Chris Spealler

CrossFit:
Push Jerk 2-2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.

For time:
50 Burpees
21 Kettlebell Swings, 53/35 lbs
21 Toes-to-bars
15 Kettlebell Swings, 53/35 lbs
15 Toes-to-bars
9 Kettlebell Swings, 53/35 lbs
9 Toes-to-bars
Competition: Same -
Performance: 40 Burpees, 35/26 KB Swings, Knee Raises (as high as possible) -
Fitness: 30 Burpees, 26/17 KB Swings, Knee Raises

Originally published March 8, 2012. Chris Spealler and Matt Chan demonstrate proper and efficient Knees to Elbow and Toes to Bar.