Warm-up: 400 Meter run 2 Rounds P1: 250 Meter row P2: 5 Med ball cleans + 2 Inch worm push ups Workout: A. Pistols – 10 minutes of skill work B. Partner workout 15 Minute AMRAP 10 Wall ball shots, 20/14# to 10′ 10 Pull ups 10 Push ups *Partnerse alternate rounds. Only one person works at a time. Powerlifting: A1: Bench Press 5 x 3-4 reps @21×1; Rest 3:00 A2. Weighted Pull up 4 x 3-4 reps @30×0; Rest 3:00 B1. Bamboo Bar Bench Press 3 x AMRAP; Rest 2:00 B2. Barbell Bent Over Row 3 x 8 reps; Rest 2:00 “Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]
