''Chelsea'' (09.24.2009)

Warm-up Drills (09.24.2009)
Row 500m
9 Fundamentals (PVC)

12 reps each
Samson Stretch

''Chelsea'' (09.24.2009)
Every minute, on the minute, perform the following:
5 x Pull-ups
10 x Push-ups
15 x Squats
Continue for as many minutes as possible, the time left over after each round is your rest.

Post minutes completed to comments.

Skill Development (09.24.2009)
Complete the following at your own pace
15-12-9-6-3 reps each of
GHD Sit-ups
Back Extensions

CrossFit Endurance WOD (09.24.2009)

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
RPE: Rate of Perceived Exertion

Post times to comments.