Warm-up: 3 Rounds: 150 Meter row 10 Ball slams 1 Wall walk Workout: A. Power snatch – 10 minutes to build up to a heavy single B. 12 Minute AMRAP Buy In: 20 Handstand push ups 20 Double unders 10 Box jumps, 24″ 10 Overhead lunges, 45/25# plate Powerlifting: A. Split Jerk – Build to a 1RM B. Push press – Build to a 1RM “The Founder’s Views Part 2: Helping Affiliates” with Greg Glassman, freeCrossFit Journal video [wmv] [mov] [HD mov]