''Heavy Front Squat Triples'' (03.01.2009)

Warm-up Drills (03.01.2009)
Row 500m
2 Rounds of
10 x Deadlifts (45lbs)
10 x Front Squats (45lbs)
10 x Push Press (45lbs)
10 x Bent Over Rows (45lbs)
Samson Stretch
Minimum of 2 Warm-up sets in preparation for heavy Front Squats.

''Heavy Front Squat Triples'' (03.01.2009)
Front Squat 3-3-3-3-3

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''Practice Makes Perfect'' (03.01.2009)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Squat Cleans (95/65lbs)
Pull-ups
Abmat Sit-ups

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CrossFit Endurance WOD (03.01.2009)
''Hill Climb Time Trial''
Swim: 500m, add a t-shirt, parachute or boots & utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

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