No wonder he won the 2011 Reebok CrossFit Games. 

During regionals, Rich Froning competed in the team competition and decided that after WOD #4 (4 people complete 250 pull ups, 250 KB Swings, 250 Double Unders, 250 Overhead Squats) he wanted to do King Kong. Let's just say that again. "In between competing in the team events, Rich worked out". The guy is unbelievable.

King Kong is 3 rounds for time of 1 deadlift at 450lbs, 2 muscle ups, 3 cleans at 250lbs, and 4 handstand push ups. Even more impressive is that Froning flew through the workout and finished it in sub 3 minutes.

Good luck to Team CrossFit HB in the competition this Saturday against CrossFit Signal Hill! Even if you're not competing, show your support for HB and cheer on your peers!