Warm-up: 3 Rounds: 200 Meter run 7 Kettlebell swings 3 Pull ups Workout: Complete as many rounds as possible in 12 minutes of: 15 foot Rope climb, 1 ascent 15 Push-ups Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up. Post rounds completed to comments.
Powerlifting: A. Push Press. Push Jerk. Split Jerk. 1.2.3. x 3 sets; Rest 3:00 B1. Deadlift 4 x 2 reps @22×1; Rest 2:30 B2. Close Grip Bench Press 4 x 3 reps @30×0; Rest 2:30 C. Reverse Hypers 3 x 8 heavy/tough reps; Rest 2:00 WOD Demo with CrossFit CSA – video [wmv] [mov] [HD mov]
