Monday 9/9/12

FITNESS
A. 8 min AMRAP of:
Dumbbell Man-Makers x 10 reps
Pull-Ups x 15 Reps

Rest 4 minutes, and then,
B. 8 min AMRAP of:
10 Box Jumps
20 Kettlebell Swings
30 Walking Lunge Steps

Rest 4 minutes, and then,
C. 8 min AMRAP of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

PERFORMANCE
A. Strength Program
B. 8 min AMRAP of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps

CROSSFIT TEAM
A. 8 min AMRAP of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps

Rest 4 minutes, and then,
B. 8 min AMRAP of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders

Rest 4 minutes, and then,
C. 8 min AMRAP of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

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