''Heavy Front Squat Triples/CFG Finals Event II.'' (07.20.2010)

Warm-up Drills (07.20.2010)
Row 500m
12 x Burpees
12 x Medicine Ball Cleans (20/14lbs)
Shoulder Opening Drill (wall)
Shoulder Dislocates (PVC)
''Burgener Drill'' (PVC)

''Heavy Front Squat Triples'' (07.20.2010)
With a 10:00 running clock work through the prescribed sets of Front Squat Triples. In order to determine loads used apply the percentages below to your current single repetition maximum.

Rest as needed between efforts.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post loads to comments.

''CFG Finals Event II.'' (07.20.2010)
Complete the following for time
Run 1200m
63 x KB Swings (24/16kg)
36 x Pull-ups
Run 800m
42 x KB Swings (24/16kg)
24 x Pull-ups
Run 600m
21 x KB Swings (24/16kg)
12 x Pull-ups

Post times to comments.

CrossFit Endurance WOD (07.20.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min rest,
1 min on x 3 min rest,
1 min on x 3 min rest

Notes: These intervals should be as close to a maximal exertion as possible.

Post distances to comments.