Warm-up: 200 Meter row 3 Rounds: 2 Clapping push ups 4 Ring rows 6 Air squats Workout: A. 12 Minute Skill Work – Muscle-ups B. 21-15-9 reps for time of: 135 pound Hang Power Clean Burpee
Powerlifting: A1. Shoulder Press 5 x 2-3 reps @21×1; Rest 2:00 A2. Deadlift 5 x 2-3 reps @11×1; Rest 2:00 B1. Dumbbell bench press 5 x 8-10 reps @21×1; Rest 1:00 B2. Straight leg dumbbell deadlift 5 x 10-15 reps @11×1; Rest 1:00 “The Zone Chronicles: Boz’s Eight Meals to Iceland” CrossFit Journalpreview video [wmv] [mov]
