Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean and jerk Muscle-up Post times to comments. Cool-down: 10 minute squat test. Make it father than you did last time! Powerlifting: 3 x 10 Kettlebell Deadlift 3 x 10 Hip/Back Extensions Max Effort Front Squat 3 x 15 Reverse Hypers 3 x 10 Tire Flips 2 x 100m Prowler push “Handstand Push-Up Progression: Part 1” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] “Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” – Phillip Adams
