''The Don's AMRAP'' (10.21.2009)

Warm-up Drills (10.21.2009)
Row 750m
15 x Burpee-Jumping Pull-ups

''The Don's AMRAP'' (10.21.2009)
Complete as many rounds as possible in 20:00 of
12 x Sumo Deadlift High-Pulls (65lbs)
10 x Push-ups

Post rounds completed to comments.

Skill Development (10.21.2009)
Complete 3 rounds of the following at your own pace:
15 x GHD Sit-ups
15 x Back Extensions

CrossFit Endurance WOD (10.21.2009)
8 Rounds of :30 x :20 rest at maximal effort
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper setting is preference.

Post distances to comments.