''Transference'' (12.01.2009)

Warm-up Drills (12.01.2009)
5 Rounds of

Speed Rope 1:00 work x :15 rest
9 Fundamentals x 7 each
Shoulder Dislocates

''Transference'' (12.01.2009)'' (12.01.2009)
Overhead Squat 5-3-1-1-1 reps
Rest 3:00
Complete 5 Rounds for time of
10 x Front Squat
10 x Burpees

To determine Front Squat load use 95%, 100%, 105%, or 110% of Best Overhead Squat Single Rep Maximum.

Post loads, percentage used, and times to comments.

CrossFit Endurance WOD (12.01.2009)
Swim, Bike, Run, or Row (C2)
12 min Time Trial

Post distances to comments.