1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Warm-up F: four rounds w/ empty barbell of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.

3. "Barbells for Boobs 2013" Your choice of "Grace" 30 Clean & jerks for time

Competitors: 135/95lbs CrossFitters: scaled as appropriate Novices: 10 x 3 muscle clean and press


"Grace Meets Helen" In teams of two, three rounds for time of Run 400m 21 Kettlebell swings 12 Pull-ups 10 Clean & jerks

Competitors: 1.5/1 pops kettlebells, 135/95lbs barbell CrossFitters: scaled as appropriate Novices: three rounds, 14 swings, 9 pull-ups, 5 clean & press

This is a fund-raising event for Barbells for Boobs. Their mission statement:

"Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don't qualify for assistance elsewhere.

"Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life."

This workout is open to all, but please consider making a small donation at the door. Have fun!