Congratulations to Cat, Kenny, and Bryan for completing the CrossFIt Powerlifting Seminar two weekends ago. Be sure to pick their brains about Squatting, Deadlifting, and Pressing.

Warm-Up
400m Run
10 x Plank Lunge
10 x Supine Hip Press
10 x Plank Lunge + Open Chest
10 x Supine 1-leg Hip Press ea. leg
8 x Plank lunge + Perfect Squat
12 x Prone Scorpion
8 x Inchworms
12 x Iron Cross
8 x Cossack Lunge ea. side

Practice WOD Elements:
5 Burpees
10  KBS
8  Box Jumps

Workout
In 10 minutes complete:
300 meter Shuttle run
(10 meter line and back, 20 and back, 30 and back, 40 and back, 50 and back)
Rest remainder of time left, then

At the 10 minute mark on the clock begin:
“Black Jack”
3 Rounds of:
21  KBS (53/35)
21  Box Jumps (24/20)
21  Burpees

Record 300m Shuttle run time and time of “Black Jack.”