''Fr-AMRAP'' (01.21.2010)

Warm-up Drills (01.21.2010)
Speed Rope x 3:00
18 x Jumping Pull-ups
Speed Rope x 2:00
18 x Thrusters (PVC)
Speed Rope x 1:00

''Fr-AMRAP'' (01.21.2010)
Complete as many rounds as possible in 20:00 of
10 x Thrusters (65lbs)
10 x Pull-ups (Chest-2-Bar)

Notes: CrossFitters that have developed Chest-2-Bar Pull-ups should execute them for as long as they are able to over the course of the ''AMRAP''. If at any point during the WOD an athlete reaches their performance limit for C2B's they may substitute in traditional ''chin-over-bar'' Pull-ups. If such a substitution becomes necessary make sure to record, and then post (along with individual score in the comments section), the round in which the change occurred.

Post rounds completed to comments.

Skill Development (01.21.2010)
Complete the following at your own pace, rest as needed between rounds.
21 x Back Extensions
21 x Hip Extensions
21 x Hip and Back Extensions

Video Link: Back Extension, Hip Extension, Hip and Back Extension

CrossFit Endurance WOD (01.21.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of:
1 min on x 3 min off
1 min on x 3 min off
1 min on x 3 min off

These interval sets are to be done at maximal effort.

Post distances to comments.