CROSSFIT
Strength:
Snatch (5-3-1) @ 75%, 85%, 95% of 1RM
Wod:
For Time,
800 meter ROW,
21 Squat Clean & Thruster (65/95) CRX (75/115),
http://www.youtube.com/watch?v=QC9_VE75gEg
21 Knees 2 Elbow,
400 meter RUN,
15 Clean & Thruster,
15 Knees 2 Elbow,
400 meter RUN,
9 Clean & Thruster,
9 Knees 2 Elbow,