''Row, Burpee, Double-Under Met.Con.'' (10.22.2009)

Warm-up Drills (10.22.2009)
Run 400m
3 rounds of
7 x Pull-ups
7 x Push-ups
7 x Box Jumps (20'')

''Row, Burpee, Double-Under Met.Con.'' (10.22.2009)
Complete 3 Rounds for time of:
500m Row
21 x Burpees
50 x Double-unders

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Skill Development (10.22.2009)
Burgener Drill
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3
Sage Burgener Demo Video

CrossFit Endurance WOD (10.22.2009)
Swim, Bike, Run, or Row (C2)
12 minute Time Trial
Cover as much distance as possible.

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