Strength: Front Squat
Work up to 3 RM (8 min time limit) then back it down to 80% and do 3×3 (6 min time limit)

WOD:
Complete 10,9,8…1 reps of:
Clean+thruster+back squat+thruster (that whole routine = 1 rep…similar to the bear complex) @ 85#/65#
Pull ups
Ball slams (50#/25#/If you don’t have slam balls, substitute with GHD sit ups)

CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Vienna, Indianapolis Metro Police Department, CrossFit Strong, University of Nevada CrossFit, CrossFit King of Prussia, CrossFit Reston, CrossFit Monrovia.
CrossFit Kids Courses: Atlas CrossFit.

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“Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

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Highlights from the CrossFit Tour, Gold Coast, Australia – video [wmv] [mov] [HD mov]

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WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]