''Marauder AMRAP'' (05.26.2010)

Warm-up Drills (05.26.2010)
800m Run
10 x Box Jumps (20'')
10 x Push-ups
10 x Medicine Ball Cleans
10 x Inch Worms

''Marauder AMRAP'' (05.26.2010)
Complete as many rounds as possible in 20:00 of
20 x Walking Lunges (10 reps each leg)
10 x Knees-2-Elbows
5 x Hang Power Clean and Jerk (135/95lbs)

Notes: 20-30lb Weight Vest challenge is in effect, post details of your epic undertaking.

Post rounds completed to comments.

Skill Development (05.26.2010)
3 Rounds at your own pace of
15 x Hip and Back Extensions
:15 x L-sit/V-sit Hold (paralettes)

CrossFit Endurance WOD (05.26.2010)
''4-6x Repeats''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30 sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5 sec in. 2 min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.