Fort Myers CrossFitTB- Mon. 12-20-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Front Squats

Deadlifts

Cleans

Push Ups (Hand release on bottom)



Core Work: Back Squat 75%

5 x 50%, 5 x 60%, 5 x 70%, (5 x 5 x 75%)


WOD: Complete 5 Rounds

Box Step Ups Weighted x 10 each leg

Pull Ups x 10

Wall Ball Shots x 10


RidgeWOD: for time...
MURPH
Run 1 Mile
100x Pull Ups
200x Push Ups
300x Squats
Run 1 Mile
* with a 20# vest *