Warm-up: 2 Rounds: 10 Calorie row 10 Kettlebell swings 5 Burpees 5 Ring rows Workout: “Misery Loves Company” For time: 75 Deadlifts 225/135# 75 Power Cleans 115/75# 75 Ring Dips 75 Walking Lunges with 45/25# Plate * Work is to be completed in teams of two. Only one person may work at a time. Must complete total # of required reps for each movement before moving on to the next. Powerlifting: A. Bench Press- Find a 1RM @30×0; Rest as needed between efforts. B. Bench Press- Max reps @225# C. 200 Meter max effort sprint “Starting CrossFit at 63” with Jim Menjou, free CrossFit Journal video, preview – [wmv] [mov] The Home Gym with Michael Kerschblaum – video [wmv] [mov]
