Saturday 8/18/12

FITNESS
Three rounds for time of:
Row 500 meters
Run 400 meters

ENDURANCE
As many rounds as possible in 7:00 of:
4 Ring Dips
6 Pull-ups
8 Burpees

CROSSFIT
A. 6min AMRAP of:
165/110 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
B.6min AMRAP:
155/105 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
C.6min AMRAP:
135/95 lb Snatch (power or full) x 3 reps
Burpee Over the Barbell x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
D.Two sets of:
25 GHD Sit-Ups
Rest as needed

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