Warm-up: 30 second jump rope rest 30 seconds x 4; Followed by 3 rounds w/1 minute rest in between rounds of: 5 PVC pass throughs, 10 PVC OHS, 5 T2B or candlesticks. Workout: As many rounds as possible in 15 minutes of: 5 Power Snatch 155/105# 6 Overhead Squats 155/105# 9 Chest to bar Pull-ups Cool-down: 5 minutes of targeted stretching to the calves Powerlifting: A: Sumo Deadlift 6 x 4 @2121; Rest 3:00 B: Snatch Pulls 5 x 3 @ 115%; Rest 2:00 C1: Reverse Hypers 5 x 15 Rest 30 seconds C2: Glute Ham Raises 5 x 10 @10×0; Rest 30 seconds “A Second Family: CrossFit Spartanburg” with Tal Young, CrossFit Journal preview video [wmv] [mov] “I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can’t see from the center.” – Kurt Vonnegut
