Performance
3 rounds:
5 x squat cleans (155/105 lb)
10 x hand stand push ups
Row 300m

Competition
1) Gymnastics Skills Warm-Up
Three sets, not for time, of:
30 unbroken double unders
Muscle-Ups x 4-5 unbroken reps/hip to bar pull ups
Toes to Bar x 10 reps

2) Front Squat
3 sets x 5 reps @ 75% 1-RM

3) 3 rounds for time:
20 x kettlebell swing (32/24 kg)
10x hand stand push ups
row 300m
rest 3 minutes

The Problem with Success

Are You Recovering, or Are You Just Resting?

“The Power Swing” with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]