Warm-up: 2 Rounds 400m Partner med-ball carry 10 Partner med-ball sit-up throws Workout: 5 Minute AMRAP @ 80-85% 5 Pull-ups 25 Double-unders Rest 4 minutes 5 Minute AMRAP @ 80-85% 5 Wall ball shots 20/14# 10 Box Jumps 24″ – step down each rep Rest 4 minutes 5 MInute AMRAP @ 80-85% 10 Deadlifts 135/95# 5 Burpees Powerlifting: A: Bench press work up to a 1RM. Rest as needed between efforts. B:Weighted Pull-up work up to a 1RM. Rest as needed between efforts. C1: Bench Press 3 X amrap -1; Rest 10 seconds C2: Pull-ups 3 x amrap; Rest 5:00 “For Competition and Community: CrossFit Bellevue” with Dan Cerrilloand Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov] “Grant Writing for Kids Programs” by Lura Poggi, and the “Power a Bright Future Grant”, CrossFit Journal video [wmv] [mov]
