Warm-up: 30 second row, 30 second Kettlebell swings, 30 second abmat sit-ups, rest 30 seconds x 4 Workout: Snatch 1-1-1-1-1-1-1 Cool-down: 3 x 10 Reverse Hypers 3 x 10 Glute Ham Raises Powerlifting: A: Overhead Squat 5 x 3 @32×1;Rest 3:00 B: Snatch Balance work up to a heavy double in ten minutes. C1: Overhead walking lunges 4 x 20; Rest 30 seconds C2: GHD sit-ups 4 x 20; Rest 30 seconds D: 180 Second accumulated FLR; As many attempts as needed. “CrossFitting With Asthma” with Chance Hughs, CrossFit Journalpreview video [wmv] [mov] Pablo Vega on The Richest 5K – video [wmv] [mov]
