Saturday 9/1/12

FITNESS
teams of two must complete the following as quickly as possible:
1200 Meter Run (four laps around the block)
50 Power Cleans (135/95 lbs.)
100 Pull-Ups
200 Anchored Sit-Ups (your partner will anchor your feet)
1200 Meter Run
The above tasks are totals for the team of two. Partition reps as you see
fit, but only one partner can be working at any given time.

ENDURANCE TEAM
For Time
15 – Kettlebell Snatches R-Arm (1.5/1)
15 – Kettlebell Snatches L-Arm (1.5/1)
Run 800m
15 – Kettlebell Snatches R-Arm (1.5/1)
15 – Kettlebell Snatches L-Arm (1.5/1)
Run 8oom

CROSSFIT TEAM
A. Two sets of:
Unbroken Muscle-Ups x Max Reps
L-Sit x Max Hold
B. Strength Program OR…
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
75 Pull-Ups
100 Kettlebell Swings (24/16 kg)
125 Double-Unders
Rest until fully recovered, and then . . .
C. Three sets for max reps of:
30 seconds of GHD Sit-Ups
30 seconds of Rest
30 seconds of Double-Unders
30 seconds of Rest

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