CrossFit

Monday 28th September 2010 – WOD

Buy In

400m run/ 500m row  / 50DU
10 light back squats
bear crawls
10 box jumps

Skill

Backsquat
10-10-10

or

Front squat or Overhead squat
3-5-7

WOD

200m run
20 pullups
30 wallball
40 swings
400m run
40 lunges
30 pushups
20 toes to bar
200m run

for time.