''Fight Gone Bad!" (11.20.2009)

Warm-up Drills (11.20.2009)
Speed Rope x 2:00
3 Rounds of
9 x Air Squat
9 x Push Press (45lbs)
9 x SDHP's (45lbs)

''Fight Gone Bad!" (11.20.2009)
Three rounds for total points of:
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate", the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

Skill Development (11.20.2009)
15 x Snatch Balance (45lbs)
or
21 x Overhead Squats (45lbs)

CrossFit Endurance WOD (11.20.2009)
Swim, Bike, Run, or Row (C2)
Complete 10 meters on the min.

Every minute, add 10 meters.

Post rounds completed to comments.