barbellsforboobs"Barbells for Boobs" 2013. PVCF raised over $5000 for early detection of breast cancer.

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

1. Technique review: the push press.

2. Technique review: transitioning from the muscle clean to the power clean.

3. "Daniel Day-Lewis" For time: Row 2k, and then six rounds of 10 Pull-ups 10 Push press 10 Box jumps

Competitors: Chest-to-bar pull-ups, 115/83lbs push press, 30/24" box jumps CrossFitters: 95/65lbs push press, 24/20" box jumps Novices: Row 1000m, then five rounds of 5 pull-ups, 5 press or push press, 5 box jumps. Scale assistance, load, and height as appropriate.

Staggered starts on the rowers at ten minute intervals. Cut-off is twenty minutes. Score is time to completion; cut-off is twenty minutes. Add one second for each rep uncompleted. For example, if time is called and you've just finished the pull-ups of your fifth round, your score is 20:50. Have fun!