Fort Myers CrossFitTB- Fri. 3/25/2011 WOD

Warm Up;
4 x Jog
4 x Run
2 x High Knees
2 x Butt Kicks
2 x Lateral Shuffle
Frankenstein
Lunge Stretch
Leg/Hip/Calf Stretches

WOD:
1 Mile Run Test (Record Time)

Then Complete: 4 Rounds Timed!
200 m. Row
800 m. Run


RidgeWOD:
***Open Qualifier***
-or-
Skill:
Turkish Get Ups 3 x 2x Each Arm - HEAVY
Rope Climb 3 x 2x

WOD: 15 Minute AMRAP
10x 50# KB Swings
10x 24in. Box Jumps
10x 95# Power Cleans