Fort Myers CrossFit TB- Wed. 3/23/2011 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)

Core Lift: Bench Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%

Find 1 RM in 3 Attempts

WOD: AMRAP in 15 min.
5 Push Ups
5 Pull Ups
5 Burpees


RidgeWOD:
Skill: 12 Minutes - Every Minute on the Minute Perform
1x OH Squat
1x Snatch Balance

WOD: NFT
Run 1000m.
40x Alternating Single Arm DB Squat Snatch
Run 750m.
30x Alt. Single Arm DB Squat Snatch
Run 500m.
20x Alt. Single Arm DB Squat Snatch