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Sorry Markos, I must have missed something along the way here. Wasn't AB asking for something that will get his heart racing? Then I saw 3 reps and 5 reps and then him saying that at PTC they do 3. And now you're saying bodyweight. I'm totally confused or at least have really missed the question. I'd appreciate it if you would clarify please. Thank you.
Never done them Markos. But I do remember counting too many exercises just so I could master the two lifts. However, the "Bears" as you call them make me drool. I think I've mentioned that before.
Thanks for the clarification Markos. Now what's a Judd?...if it's not someone's name!
Crossfit has aspects which can be adapted to your workout which are great. Fran and Jacky involve circuits which include running pullups, kettlebell swings etc. One useful thing is a set of challenges or goals which is on one of the Crossfit sites which I am going use as something of a yardstick.