Warm-up: 2 Rounds: 30 Second single unders Rest 30 seconds 30 Second double-under attempts Rest 30 seconds 30 Second Kettlebell swings Rest 30 seconds Workout: For time: 400 Meter run 50 Double unders 45 Push ups 40 Pull ups 35 GHD sit ups 30 Goblet squats @32/24 kilograms 25 Deadlifts @135/95# 20 Hang Power Cleans @135/95# 15 Push Press @135/95# 10 Wall ball shots @20/14# 5 Handstand push ups Powerlifting: A. Shoulder Press 5-5-5 @21×1; Rest 3:00 B. Power Snatch 10-10-10; Rest 1:00 – all reps are to be TnG, heaviest possible C1. Reverse Hypers 4 x 8-10 reps; Rest 1:00 C2. Kettlebell bottoms up 4 x 10 reps; Rest 1:00 D. Front Lever – 20 reps for quality, not time “Simple Nutrition: Part 2” with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
