''Max Effort Power Clean Singles, and a Bonus Met.Con.'' (10.09.2009)

Warm-up Drills (10.09.2009)
Row 500m
15 x Burpees
15 x Medicine Ball Cleans

''Max Effort Power Clean Singles'' (10.09.2009)
1-1-1-1-1

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''Front Squat, Sit-up Met.Con.'' (10.09.2009)
Complete 18-15-12-9 reps for time of
Front Squat (185lbs)
GHD Sit-ups

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CrossFit Endurance WOD (10.09.2009)
Swim, Bike, Run, or Row (C2)
6 Rounds of
:90 max effort x :90 rest

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