5 Rounds for time.

4 Burpee Deadlift (95#/65#)

3 Burpee Power Clean

2 Burpee Squat Clean

1 Burpee Squat Clean and Jerk

10 Pull Ups

Post time to comments.

Coaching Tips: Scale load and movement to fit your current fitness level. Use the same bar for all movements, except pull ups. This should be a rather short workout. Try not to take your hands off the bar during the burpee complex, as this will allow for a faster time. Chest must hit the bar on the downward move of the burpee.

An Interview With Anniken Iversen

CFEC: How long have you been CrossFitting?

Anniken: Since February of 2009.

Q: What is it you like most about CrossFit?

A: Honestly, the people here (CFEC). The fact that I can come in and don't have to think about what workout I have to do. It's written for me on the whiteboard. Just the environment. It's a good place to be.

Q: Are there things that you think because maybe you're not good at, that will dictate whether or not you come to the gym?

A: Oh, there are a lot of things I know I have to work at. (Laughs). If I look at the daily workout on the web it doesn't decide if I'm going to come in or not. I know I need to work on all of it.

Q: Do have any specific goals you have set? Things you want to achieve?

A: Just get better with the weights. I've always been a runner. I've never lifted weights, so I feel a little intimidated by that stuff.

Q: Can you tell you are getting stronger since you have been coming to CFEC?

A: Definitely. I Just PR'd an overhead squat from 55# to 95#!

Q: You are a runner by sport. Has CrossFit helped your running?

A: Definitely. I have a busy schedule and I can come in here get a great workout in less than an hour and I know I can't get a run in for that time. I do know when I do run, I noticed I haven't lost as much as I would have thought seeing as how I'm not running as much any more.

Q: You just ran a race?

A: Yes. America's Finest City half marathon. Two weeks ago.

Q; What was your time?

A: 1 hour and 44 minutes.

Q: Was that a PR?

A: No.I would have been surprised had I not been over 2 hours, since I have not been running as much. I think the most I ran (in preparation for this)was 3 miles. (Laughs).

Q: WOW!

A: More laughs.

Q: You ran that great time without spending more time on the road training?

A: I was able to take my fitness I achieved here and it transferred over to running with greater benefits than just running alone.

Q: WOW, that's awesome. Thank you for your time Anniken.

A: Thank you.