bethvBeth V.

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

3. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

4. "Cheney" Five rounds for time of 30 Wallballs 20/14lbs 15 Muscle cleans 95/65lbs 15 GHD sit-ups

Competitors : as rx'd. CrossFitters: 20 wallballs, 10 muscle cleans, 10 sit-ups per round. If you don't have GHD sit-ups, sub tuck crunches. Novices: three rounds of 10 wallballs, 10 muscle cleans, 15 sit-ups.

Score is time to completion, or total reps collected. 20 minute cut-off. Have fun!