Friday 9/28/12

FITNESS
A. 4 sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
B. 3R for time of:
30 Kettlebell Swings
20 Push-Ups
10 Pull-Ups

PERFORMANCE
A. Strength
B. 3R for time of:
30 Kettlebell Swings 32/24kg
20 Hand-Release Push-Ups
10 Chest-to-Bar Pull-Ups

CROSSFIT TEAM
A. Take 15 minutes to build to a heavy Snatch
B. Take 10 minutes to build to a heavy Clean & Jerk
C. Take 15 minutes to build to a 3-RM Bench Press
D. For time:
100 Kettlebell Snatches (24/16 kg)
(50 each arm, you decide how you partition the reps)

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