Warm-up: 5 Minutes of agility drills 2 Rounds: 5 Kipping Swings Wall 2 Wall bear crawl 5 Second handstand hold Workout: For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters Post time to comments. Powerlifting: A. Snatch Balance – Build to a 1RM B. Snatch – Build to a 1RM WOD Demo at CrossFit Maxim – video [wmv] [mov] [HD mov] WOD Demo with Dragon CrossFit – video [wmv] [mov] [HD mov]
