''Nasty Girls'' (09.23.2009)

Warm-up Drills (09.23.2009)
800m Run
Samson Stretch
11-7-5 reps each of
Medicine Ball Cleans (20lbs)
Burpees

''Nasty Girls'' (09.23.2009)
Complete 3 rounds for time of:
50 x Squats
7 x Muscle-ups
10 x Power Cleans (135lbs)

Post time to comments.

Skill Development (09.23.2009)
L-sit Time Trial
Rest 1:00
Accumulate your L-sit Time Trial x 2 in as few sets of possible.

CrossFit Endurance WOD (09.23.2009)
Swim, Bike, Run, or Row (C2)
20 Rounds of :10 on x :05 rest
10 seconds on, 5 seconds off for 20 rounds.
These are all out efforts, incline and terrain are your choice.

Post distance to comments.