Row 500m then:
10 partner wall ball sit ups (5 each)
3 muscle up transitions (other partner does HS hold then switch)
25 GHD sit-ups
20 GHD sit-ups
15 GHD sit-ups
10 GHD sit-ups
5 GHD sit-ups
Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31,Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.
A. Power clean- Find a 1RM; Rest as needed between efforts
B. Close Grip Bench Press- Find a 1RM; Rest as needed between efforts
C. Close Grip Bench Press 85% 1RM x 1 set AMRAP @30×0;
“CrossFit After Professional Baseball: Finding That Competitive Outlet“, with David and Jason Benham, CrossFit Journal preview video [wmv] [mov]