"Michael" (11.06.2009)

Warm-up Drills (11.06.2009)
500m Row
3 Rounds of
12 x Walking Lunges, alt legs
12 x Push-ups

"Michael" (11.06.2009)
Three rounds for time of:
800m Run
50 x Back Extensions
50 x Sit-ups

Post times to comments.

Skill Development (11.06.2009)
9 x Press (45lbs)
12 x Push Press (45lbs)
15 x Push Jerk (45lbs)

CrossFit Endurance WOD (11.06.2009)
Swim, Bike, Run, or Row (C2)
05 seconds on x 10 seconds off
20 seconds on x 10 seconds off
10 seconds on x 10 seconds off
30 seconds on x 10 seconds off
15 seconds on x 10 seconds off
25 seconds on x 10 seconds off

Post distances to comments.