October 2, 2014

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CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 20 Minute AMRAP
50 Wall Balls
40 Kettlebell Swings
30 Burpees
20 Pull Ups
100m Run

CrossFit Endurance
Warm Up: Speed Drills and 8 x 120 Yard Shuttle Run

WOD: 4 Individual Rounds for Max Effort Sit-ups
3 Minute AMRAP
Run 400m
ME Sit-ups
*Rest 2 minutes between rounds

CrossFit Prep
Lifts: Overhead Squat and Squat Snatch

Skill: Ring Work