Warm-up: 400 Meter run 2 Rounds: 6 Dumbbell thrusters 5 Dumbbell floor levers 2 Dumbbell manmakers Workout: A. Front Squat – 10 Minutes to work up to a tough double B. 4 Rounds 9 Pull ups 9 Ring dips 9 Front Squat 155/105# Powerlifting: A1. Bench Press 4 x 4-5 reps @21×1; Rest 3:00 A2. Weighted Pull up 4 x 4-5 reps @30×0; Rest 3:00 B1. Weighted Ring Dips 3 x 8-10 @2121; Rest 2:00 B2. False Grip Ring Pull ups 3 x AMRAP @21×1 (must touch chest with the rings); Rest 2:00 “Fight Training and CrossFit Regionals” with Jason MacDonald, CrossFit Journal preview video [wmv] [mov]
