Warm-up: 400m run followed by 10 minutes of kipping practice Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Cool-down: Partner heelcords! Powerlifting: 3 x 3 Wall Walks 5 x 5 GHD med-ball throws Max Effort Push-press 3 x 10 kettlebell bottoms up 2 x 15 Face-pulls 3 x max rep strict dumbbell press “Can’t Quit, Not Acceptable” with Kristan Clever by Rogue Fitness – video [wmv] [mov] “Running Drills: Part 5” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] REMINDER: CrossFit Games Viewing Party is this Friday night at 6:00 P.M. at the Rauer’s house. If you plan to come either RSVP through the website or through the sign in sheet at the gym. Protein will be provided but please bring a side dish if you plan to attend.
