Warm-up: 10 minutes of active ROM hip, sprint, and change of direction drills Workout: 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47. Post time to comments. ****Cool-down:**** 10 minutes of instructor lead foam rolling Powerlifting: 5 minute row 3 x 5 Ring dips Max Effort Close Grip Bench 1-1-1-1-1-1-1 Rest 10 minutes AMRAP CGBP 85% of 1RM @ 30×0 A1: Barbell bent over row @ 2121 5 x 10-12; Rest 10 seconds A2: Ring push-ups AMRAP -3 @ 2222; Rest 2:00 x 5 “Cycling Basics: Part 3” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] WOD Demo from the 2011 Summer Affiliate Gathering – video [wmv] [mov]
