Warm-up: 250m Row 5 minutes of mobility focused on the lats and shoulders 3 Rounds: 3 Jump squats 5 Kipping swings 5 Push ups 5 minutes of instruction/practice on the kipping/butterfly pull-up
Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments.
Powerlifting: A: Split Jerk 3,2,1,3,2,1; Rest 5:00 B: Press 3-2-1-1-1 @21×1; Rest 3:00 C1: Muscle-up 4 x AMRAP – 1; Rest 10 seconds C2: Handstand walk 4 x 30 feet; Rest 3:00
“Q&A With Gary Taubes”, CrossFit Journal preview video [wmv] [mov] “Human Error is a Part of Sport” from Kate “Killer” Rawlings.
