Performance:
1) Font Squat
3 x 3
2) Complete as many rounds as possible in 15 minutes of:
5 x power cleans (155/105)
10 x box jumps (24/18″)
15 x burpees
Competition:
1) 3 rounds not for time
2 x Legless rope climbs
Max hand stand push ups
4 -6 x muscle ups/hip to bar pull ups
2) Back Squat
In 6 – 8 sets, work up to a heavy single
3) Snatch Balance
3 sets x 5 reps @ 70% 1-RM
4) Weighted Pull-Ups
Every two minutes, for a total of 5 sets, complete 3 heavy weighted pull-ups.
“How Does It Feel to Have Succeeded?” with Dr. Harvey Barnett, freeCrossFit Journal video [wmv] [mov] [HD mov]
“Damper Setting and Drag Factor” with Shane Farmer, CrossFit Journalpreview video [wmv] [mov]
“We have a strategic plan. It’s called doing things.”
– Herb Kelleher, Southwest Airlines