Warm-up: 400 Meter run 3 Rounds: 30 Second row 30 Second push ups 30 Second lunges 30 Second rest Workout: Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 5 Ring dips 15 Squats Post rounds completed to comments. Powerlifting: A. Power Snatch. Snatch Balance. Overhead Squat. 1.2.3. x 3 sets; Rest 5:00 B1. Back Squat 4 x 4-5 reps @30×0; Rest 3:00 B2. False Grip Weighted Ring Pull Ups 4 x 3-5 reps @2121; Rest 3:00 C. Band Good Mornings 2 x 25 reps; Rest 1:00 WOD Demo with Ballston CrossFit – video [wmv] [mov] [HD mov] WOD Demo with CrossFit Hollywood by Again Faster Equipment – video [wmv] [mov] [HD mov]
