Warm-up: 30 seconds of straight leg bear crawl followed by 30 seconds of single-unders. Rest 30 seconds x 4 Workout: 5 Heavy TnG Power Cleans 10 Burpees 45 second max effort row Rest/Walk Actively 7 minutes between sets x 5 Cool-down: Spend the rest of class time working on shoulder mobility Powerlifting: A. Sumo deadlift, 7 x 5 @ 21×1; Rest 2:00 B. Snatch pulls 5 x 3; Rest 1:30 C1: Kettlebell snatch 5 x 10/arm; Rest 20 seconds C2: Hip extensions 5 x 10 @ 2121; Rest 30 seconds “The First to 300 Lb.” with Karyn Marshall, CrossFit Journal preview video [wmv] [mov] “Jeff Tucker and the High Ropes Course” from the Summer Affiliate Gathering – video [wmv] [mov]
