Warm-up: Group 1: 6 Sets 30 second row @50%/10 second row @95% Group 2: AMRAP 10 abmat sit ups 10 squats -Switch groups Workout: 10 Rounds for time: 4 Burpees 6 Kettlebell swings 32/24 Kilograms 8 Wall ball shots 20/14# to 10′ Post time to comments. Powerlifting: A. Squat Snatch – 1 TOUGH rep every 30 seconds for 10 minutes. B1. Back Squat 4 x 4-5 reps @30×0; Rest 3:00 B2. EROM HSPU 4 x 3-5 reps @20×0; Rest 3:00 C. 10 Minutes of front lever/back lever practice. “Box Tour: CrossFit Vengeance” with Bryan and Rachel Edwards,CrossFit Journal preview video [wmv] [mov]
