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,