Warm up # 4
1. Every 2 minutes for 14 minutes:
Press x 2 Push press x 4 Jerk x 6
2. For time:
40 Kettlebell swings @ 2 pood / 1.25 pood
400 Meter run
40 Kettlebell swings @ 2 pood / 1.25 pood
https://www.youtube.com/watch?v=mmlGz5J_O4A
https://www.youtube.com/watch?v=bS89_wepgBM
This man is the reason I opened a CrossFit gym 5 years ago. His message has been lost along the way since the rise in popularity of Crossfit and the increase in the # of affiliates, alot of people think Dave Castro and Rich Froning are the faces of CrossFit but this is the man who started it all. I have always done my best to try and follow his simple approach to business. Please watch these videos.
crossfithavoc.com 
1. 18 minutes:
minute 1 front squat x 2 – 315, 315, 315, 315, 325, 325
minute 2 power clean + 1 press, 1 push press, 1 jerk 175,175,175,175,185,185
minute 3 legless rope climb
2. 100 double unders
205 sq clean and jerk x 5
75 double unders
185 sq clean and jerk x 5
50 double unders
165 sq clean and jerk x 5
9:11
3. 40 swings
400 m
40 swings
4;24