Warm-up: 200 Meter run 4 Inch worm w/push up 8 Perfect air squats 100 Meter run 2 Inch worm w/push up 4 Perfect air squats Workout: 21-15-9 reps for time of: 95 pound Front squat Burpee Pull-up Post time to comments. Powerlifting: A. Back Squat – Build to a 1RM B. Back Squat – AMRAP @85% of part A x 1 set C. 100 Pistols for time WOD Demo with Greg Amundson and CrossFit Kids – video [wmv] [mov] [HD mov]
