abzzzPVCF Competitors at the CrossFit Hartford Summer Meltdown: "Apparently doing burpees on the turf gives you poppyseed belly buttons!"

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10: 2 Turkish get-ups

2. "Israel Regardie" Five rounds of AMRAP 1 Bench Press AMRAP 1 Front Squat AMRAP 1 Toes-to-bar Rest one minute

Clean barbell into position for front squats. On call of "Rotate", move to next station. No spotters, so make sure that for the bench press, the weight you're using is one you can handle safely for 10-15 reps.

LIII: bench press & front squat @ 185/120lbs LII: bench press & front squat @ 135/95lbs, kipping T2B, strict toes-to-bar, hanging straight leg raise, toes-to-ceiling, as appropriate LI: four rounds not for time of bench press x 10, front squat 2 x 5, toes-to-ceiling x 10.

3. With time remaining, mobilize!

Have fun!