Wednesday, March 7, 2012

5 Rounds:
3 minute AMRAP of:
3 Power snatches @ 110#/85#
6 push ups
9 Air squats
*note: At the end of each 3 minute AMRAP take 1 minute rest.

Extra Credit:
1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint.
Rest as needed between sprints to ensure maximum effort.

Box Tour: CrossFit Vitality” with Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

Crossroads of Ourselves“, free CrossFit Journal article by Ryan Carbone.

“Ode To Fran” – video [wmv] [mov] [HD mov]

WOD Demo at the CrossFit Tour, Australia – video [wmv] [mov]