Twenty minutes and a swim

Ran 1 mile on treadmill, CFWU 3 rds of 7.
As many rounds as possible in twenty minutes of:
5 L pull-ups
15 Back Extensions
12 rds + 1 L p/u
Swim cool down,
5 laps
did 10 pull ups on the dive platform on 1 end,
10 dips on the pool's edge on the other.
Good stuff.

Check out the G4 tv Ninja Warrior contest's CrossFitter entry HERE:

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At the old HQ, CrossFit MECCA in 2007