Warm-up: 250 Meter row 2 Rounds: Wall to wall bear crawl 10 Second ring static hold Wall to wall lunges 10 Second active shoulder hang Workout: A1. Back Squat 4 x 3 reps; Rest 3:00 A2. Weighted pull up 4 x 3 reps; Rest 3:00 Powerlifting: A. Push Press. Push Jerk. Split Jerk, 1.1.1. x 5 sets; Rest 5:00 B. Bench Press 4 x 2-3 reps @21×1; Rest 3:00 C1. Strict Pull ups 3 x amrap; Rest 1:00 C2. Push ups 3 x amrap; Rest 1:00 “Pull-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov] “Lessons Learned”, free CrossFit Journal article by Pat Sherwood.
