''Squat Clean, Pull-up Met.Con.'' (12.10.2009)

Warm-up Drills (12.10.2009)
Row 500m
2 Rounds of
12 x Deadlift (45lbs)
9 x Hang Power Clean (45lbs)
6 x Front Squat (45lbs)

''Squat Clean, Pull-up Met.Con.''
21-15-9 reps for time of:
Squat Cleans (95lbs/65lbs)
Pull-ups

Post times to comments.

Skill Development (12.10.2009)
3 Rounds of
:30 x L-sit
:30 x Rest

CrossFit Endurance WOD (12.10.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of
1 min on x 1 min off,
1 min on x 1 min off,
1 min on x 1 min off

Hold distances as consistent as possible.

Post distances to comments.