Warm-up: 2 Rounds: 200 Meter run 10 Air squats 2 Rounds: 5 Front levers (on floor) 16 Dumbbell walking lunges Workout: Front Squat 2-2-2-2-2-2 Then: As many reps as possible in 3 minutes of: Squat cleans 95/65# Post load and total # of reps to comments. Powerlifting: A. Hang Squat Clean. Push Jerk. 3 x 5 reps; Rest 5:00 Hands must stay on bar the entire time B1. Deadlift 3 x 5 reps @30×0; Rest 3:00 B2. Push Press 3 x 2-3 reps @11×1; Rest 3:00 C. 10 Minutes of front lever/back lever practice on rings and pull up bar “Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
