For time
1000 Row
10     Thruster
10     Pull up
10     Push up
800   Row
8       Thruster
8       Pull up
8       Push up
600   Row
6       Thruster
6       Pull up
6       Push up
400   Row
4       Thruster
4       Pull up
4       Push up
200   Row
2      Thruster
2      Pull up
2      Push up

4 rds for time
400 run
50 squat
(sorry Chris rowing WOD is tomorrow)

CrossFit Total
1-1-1 Backsquat
1-1-1 Press
1-1-1 Deadlift

Max lift's added together.

Rest Day

For time
10 Cleans Run 200m
9 Cleans Run 200m
Continue until
1 Clean Run 200m

Cindy
AMRAP in 20 Min
5 Pull ups
10 Push ups
15 Squat

Tuesday, November 10, 2009

Clean & Jerk

1-1-1-1-1-1-1