Warm-up: 500 Meter row 4 rounds: 8 PVC thrusters 8 Push ups 16 Single unders Workout: 3 Rounds: 5 Clean and Jerks @155/105# 50 Double unders 5 Clean and Jerks @155/105# Rest 1 Minute 1 Minute of max effort burpees Rest 1 Minute Post time and total # of burpees to comments. Powerlifting: A. Behind the neck jerk – 1 tough rep every minute for 10 minutes B. Bench Press 4 x 3 reps @22×1; Rest 5:00 C1. Clapping push ups 5 x AMRAP -1; Rest 2:00 C2. L Pull-ups 5 x AMRAP -1; Rest 2:00 “Be Your Own Bodyguard Part 5: Nonviolent Posture” with Tony BlauerCrossFit Journal preview video [wmv] [mov] [HD mov]
