''Elizabeth'' (09.02.2009)

Warm-up Drills (09.02.2009)
Run 800m
Samson Stretch
9 Fundamentals x 7 reps each
Samson Stretch

''Elizabeth'' (09.02.2009)
21-15-9 reps for time of:
Clean (135lbs)
Ring Dips

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Skill Development (09.02.2009)
Complete 3 rounds in as few sets as possible of
:30 x L-sit (Paralettes)
:30 x Ring Support

CrossFit Endurance WOD (09.02.2009)
3 x Big Repeats
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts.
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

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