Fort Myers Crossfit Mon. 5/23/2011:

Back Squat

5 x 50%, 3 x 60%, 2 x 70%, 2 x 75%, 1 x 80%, 1 x 85%, (3 x 3 x 90%)


WOD :
1 min. Work, 20 sec. Rest, Complete 4 Rounds Each Exercise Before Moving to the Next, 1 min. Rest Between Exercises


Box Jumps
KB Single Arm Swings
Lateral Hops Over Small Hurdles
DB Single Arm Cleans
Box Step Ups Weighted
KB Single Arm High Pulls

RidgeWOD:
Strength: Strict Press - 4 x 6x @ 85%

Superset: 3 Rounds
10x L-Sit Ring Dips
10x DB Press (Kneeling)

WOD: 15 Minute AMRAP
3x Curtis P
5x Ring Dips
7x 30in. Box Jumps