3 rounds for time:
Weighted pullups, 10 reps
Back extensions, 30 reps
source: crossfit.com workout from a few days ago
works: shoulders, back, core
my effort: 9
This is basically a breakneck speed, all-out effort type of workout. It tests your ability to give maximum effort on varying body parts over a short stretch. Choose a pullup weight that you feel is challenging for you.
I used a 40-lb dumbbell to weight my pullups. I was able to complete sets of 10, 10 and 7 without stopping. The last three reps of the last set I had to pause briefly between each pullup.
Total time: 3:40.