Warm-up: 500 Meter row 2 Rounds w/partner: 200 Meter med ball run 8 Partner wall ball shots 8 Partner wall ball sit ups Workout: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds.
Powerlifting: A1. Push Press 4 x 6-8 reps @21×1; Rest 2:00 A2. Weighted False Grip Ring Pull ups 4 x 3-6 reps @31×1; Rest 2:00 B1. Split Jerk 4 x 5 perfect/fast reps @50%; Rest 1:00 B2. L-Sit hold 4 x AMSAP; Rest 1:00 WOD Demo with P3 CrossFit – video [wmv] [mov] [HD mov]
