Warm-up: 100 Single unders 3 Rounds: 8 Unbroken wall ball shots 4 Pull up ring rows 2 Forward rolls Workout: Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups Post time to comments. Powerlifting: A. Jerk – Build to a heavy single in 10 minutes B1. Push Press 4 x 2-3 reps @21×1; Rest 2:30 B2. Weighted Pull up 4 x 6-8 reps @30×0; Rest 2:30 C. Ring L-sit hold 3 x AMSAP; Rest 1:00 “Three Aussie Trainers” with Doug Armstrong, Brett Fforde and Drummond Williamson, CrossFit Journal preview video [wmv] [mov] WOD Demo with CrossFit Hampton Roads – video [wmv] [mov] [HD mov]
