Day: March 14, 2012

Categories
CrossFit Endurance Workouts

2012-03-15

CrossFit WOD
For Time:
– 20 Cleans (165#)
– 40 Pullups
– 60 KB Swings (32kg/20kg)
– 40 Pushups
– 20 Deadlifts (275#/185#)

Endurance WOD
Two to Three Rounds:
– 1 Mile Run
– 4:00 Recovery
*Hold within 10 to 15 seconds.

Categories
Public Safety WOD

Day Four – Part B

Part One
Three Rounds:
– Run 30 sec @ max effort
– 2:00 Rest

Part Two
Two Rounds:
– Run 1 min @ 95%
– 4:00 Rest

Part Three
One Round
– Run 5 min @ 90%