Warm-up: 1 Round of Partner 1: Row 200m Partner 2: AMRAP Perfect air squats! Switch places 1 Round of Partner 1: Row 200m Partner 2: burpees Switch places Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Powerlifting: A. Squat Snatch 7 x 1; Build slowly. Each rep must be smooth and fast. No misses. Rest 1:30 B. Hang Squat Clean; Build to a heavy single. Rest as needed between efforts C. 5 Sets All Out 5 TnG Heavy Deadlifts 10 Burpees AFAP Rest 9x Work “For Competition and Community: CrossFit Bellevue” with Dan Cerrillo,CrossFit Journal preview video [wmv] [mov] “CrossFit Total”
