Warm-up: 250 Meter row 2 Rounds: 10 Second Handstand hold 5 Russian step ups/leg 10 Second ring L-sit 5 Parallette jumps Workout: 5 Rounds for time: 5 Wall walks 10 Toes to Bar 24″ Box jump, 20 reps Post time to comments. Powerlifting: A. Thruster – Build to a 1RM B. Squat Clean – 1 rep every minute for 10 minutes. Increase weight every minute. 1st rep starts @70% of your 1RM. C1. Wall Ball Shot – 5 x 10 reps @30/20#; Rest 1:00 – These are to be max height efforts. C2. Box Jump Gauntlet – 5 x 1 time through or as far as possible; Rest 1:00 “Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
