Warm-up: 200 Meter run 2 Rounds: 9 Kettlebell sumo deadlift high pull 6 Kettlebell snatch 3 Kettlebell push ups Workout: 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of: Deadlift 155/110# Hand release push ups Wall ball shots 20/14# to 12′ Powerlifting: A1: Deadlift 5 x 1-2 reps; Rest 3:00 A2: Bench Press 5 x 1-2 reps; Rest 3:00 B1: Reverse Hypers 3 x 10-15; Rest 1:00 B2: GHD sit ups 3 x 15-20; Rest 1:00 “Don’t Be Rich, Frowning!” from CrossFit Medina (OH). “Good Competition vs. Bad Competition” from CPM Fitness.
