Fort Myers Crossfit TB Mon 9/19/2011 WOD:

Warm Up:

Shoulder Stretches
Front Squat
OH Squat
Lunge Stretches
High Knees


Core Lift: Front Squats 70% of 1 RM

5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 10 x 70%)



WOD:

15x-12x-9x For Time:

OH Squat (advanced: Power Snatch)

Lateral Hurdle Hops

Run to 41 and Back