Watch this!!! WOW!!CrossFit South County athletes prepare for the 2010 CrossFit Games Sectionals – video [wmv] [mov]

warmup

row 250 @ 1: 50 pace 10 push-ups, row 250 @ 1:45 pace 10 push-ups, row 250 @ 1:40 pace 10 push-ups

strength

deadlift  5 x 3

metcon

3 rounds

10 power cleans

10 burpees

CrossFit Endurance WOD

Monday, 02.08.10: Tosh

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)