Warm-up: 20 seconds of ball slams, 20 seconds of wall balls, 20 seconds of med ball cleans; Rest 1 minute x 3 Workout: With a 6 minute running clock: 40 Kettlebell swings 1.5/1 pood 40 Kettlebell sumo deadlift high pull 1.5/1 pood Row for meters Rest 12 minutes 4 rounds for time: 3 Front squat 135# 3 Thrusters 135# 3 Shoulder to overhead 135# 12 pull-ups Cool-down: Spend remaining class time rolling out on a foam roller Powerlifting: Back squat 6 x 3-5 @ 30×0; Rest 2:00 Split squat 5 x 8 @ 30xo; Rest 30 seconds A1: Barbell good mornings 3 x 15 @ 2121; Rest 10 seconds A2: Reverse hypers 3 x 8-10; Rest 1:00 3 x AMSAP Ring FLR; Rest as needed “CrossFit Verve Tour” with Matt Chan, CrossFit Journal preview video [wmv] [mov] Melissa Lopes and Eric McKenna’s “Hair Vs Hair” competition for Fight Gone Bad 6 – video [wmv] [mov]
